140408 Tuesday



Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 6-12:
DB Suitcase Deadlift,
Goblet Squat,

Strength Development

Take 20 minutes to progress through A1-4 (NTE 3 Rounds). Move steadily b/w A1-4 then rest 3-5 minutes before restarting A1.

A1. : DB Squat Clean Thruster (TnG x 16-20. )

A2. : Ring Rows ( x 12-16 Tough )

A3. : Axle F/R Box Step-up ( x 8-12 alternating. )

A4. : Row 60s (3 Rounds for calories)

For Calories.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

6 Burpees Over KB

8 Goblet Squats (NTE 32/24 kg)

12 Russian Swings

Leave a Reply

Your email address will not be published. Required fields are marked *

8 + seven =

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>