CrossFit Asheville – CrossFit

Strength/Skill Development

Paused front squat + front squat (1 x 1 )

Pause for 2 seconds at the bottom of the first front squat. Complete second front squat at regular tempo.


Metcon (AMRAP – Reps)

Four sets for max reps –

60 Seconds of Rowing calories

60 Seconds of CtB pull ups

60 Seconds of DB snatches 50/35

60 Seconds of Burpees over rower

60 Seconds Rest

Strength/Skill Development

Single Arm DB Overhead Carry (4 x 80m)

Bring a DB to the overhead position. Walk the prescribed distance while maintaining the DB overhead.
80m single arm DB OH Carry

*2 sets each arm

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