Main – CrossFit
Warm-up (No Measure)
AMRAC in 10 min with 4-10:
C2B Pull-ups (Strict Rnd 1),
A1. : Lunge Squat (@ 3011; 10-15/leg x 2. Rest 30s b/w legs)
From lunge position, hold DBs at side and control back knee down to floor & back up.
A1. : Split Squat (@ 3011; 10-15/leg x 2. Rest 30s b/w legs)
A2. : Wall Ball (AMRAP in 30s x 2. Rest 10s)
A3. : Burpee Toes To Bar (AMRAP in 30s x 2. Rest 1 minute. )
A. : Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
12 Axle Thrusters -moderate NTE 110/70lbs.
Rest 2 minutes.
AMRAP in 8 minutes:
Max Distance Row
Alternate partners at the top of every 60s.