CrossFit – Sat, Dec 3
Warm-Up
Warm-Up
3 SETS
10 Step-Ups → 10 Box Jumps*
10 Ring Rows
10 Kip Swings
10 Overhead PVC Lunge → 10 Front Rack PVC Lunge → 10 Back Rack PVC Lunge
*Box Jumps will be performed on Set 2 & Set 3
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
8 Box Jumps (20)
6 Alt. Overhead Lunges (95/65)|(65/45)
4 Chest to Bars
-Rest 1:00-
AMRAP x 7 MINUTES
10 Box Jumps (24/20)
8 Alt. Front Rack Lunges
6 Chest to Bars
-Rest 1:00-
AMRAP x 9 MINUTES
12 Box Jumps (30/24)
10 Alt. Back Rack Lunges
8 Chest to Bars
(Score is Total Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Optional Finisher
Metcon
8 SETS (:20 ON/ :10 OFF)
MOVT 1 – Plate Weighted Sit-Ups
MOVT 2 – Plate Curls
*1 SET = MOVT 1 + MOVT 2.
(No Measure)