Main – CrossFit
AMRAC in 10 Minutes with
Mobility + 4-12:
Plank Burpee Lateral Box Step Over, Slammer.
Spend 18 minutes circulating through A1-3:
A1. : Axle Front-Rack Walking Lunge (x 10-16 Steps Alternating )
A2. : Kettlebell Swing w/1s OH (x 10-16 )
American KBS with 1 second hold when KB is fully overhead.
A3. : Row 30 seconds (Calories)
Post combined calories from all sets.
One parter works through the full sequence AFAP while the other rests. Once each have completed a round that is scored as two rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes:
10 Slammers (NTE 30/20lbs)
8 Plank burpee lateral Box Step-over (NTE 24/20″)
50ft Bear Crawl