Main – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Metcon (Weight)
15 min;
Power Snatch + Hang Squat Snatch + 2 OHS
Metcon (Time)
60 Calorie Row
50 KBS 70/53
40 Wall Ball Sit Ups 20/14
30 HR Push Ups
20 Shuttle Touches
10 Burpee Muscle-ups
*15 min cap*
Metcon (AMRAP – Rounds and Reps)
B -Fit
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Split Squats x 8 reps @ 2011
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111
B.
Complete as many reps as possible in 6 minutes of:
12 Alternating Single-Arm DB Snatches
24 Jumping Lunges