saturday

Warm-up

​4:00 Bike or Row (EZ Pace)

Immediately Into…
AMRAP x 6 MINUTES
10 Alt. Groiners
5 Bootstrappers
10 Alt. Reverse Lunges (Barbell Optional)
5 Good Mornings
10 Alt. Elbow Punches
5 Shoulder Press w/ :01 Pause at the Top

8 am CrossFit

​FOR TIME*
20 Back Squat (185/135)|(135/95)
30 Hand Release Push-Ups
30 Front Squats (135/95)|(95/65)
30 Hand Release Push-Ups
40 Overhead Squats (115/75)|(75/55)
30 Hand Release Push-Ups
50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

9 am Partner Metcon

​IN TEAMS OF 2...

AMRAP x 20 MINUTES
8 Pull-Ups
8 Burpee to Plate
8 DB Push Press (50/35)|(35/20)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.