 Warm-up3 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row SkillON A 10:00 RUNNING CLOCK... Rope Climb Practice (No Measure) MetconFOR TIME
200m DB Carry (50/35)|(35/20)* 20 Burpees 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Renegade Rows 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Burpees 200m DB Carry *For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry. (Score is Time)
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 Warm-upAMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Metcon2 ROUNDS FOR TIME* 1000/800m Row Into... 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) FinisherEMOM x 10 MINUTES
MIN 1 - 10 Seated DB Arnold Press MIN 2 - 10 Seated DB Hammer Curls (Score is Weight)  Warm-upAMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups 8 and 9 am CrossFit"Jay"
AMRAP x 20 MINUTES* 22 Air Squats 12 Toes to Bar 9 Burpees *Weight Vest Optional (Score is Rounds + Reps) |
AuthorCoach Erin |
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