Monday, 8/12

CROSSFIT

Metcon

Recovery Week For Squats
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Every 4min. x 4 Rounds:
5 Back Squats (% based below)
10 DB Bent Over Rows
50 Double Unders

Round 1) 40%
Round 2) 50%
Round 3) 50%
Round 4) 60%
*Do the DB Rows as heavy as possible. 10 Each Arm.
*QUALITY over speed on this part.

Metcon (AMRAP - Rounds and Reps)

12min. AMRAP:
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
8 Cal Row

*Add 2 Reps Each Round
*Round 2 is 10 Reps
*Round 3 is 12 Reps... and so on...

SWEAT!

Metcon (AMRAP - Reps)

3 Rounds:
1 min: Burpees
1 min rest
1 min: Box Jump Overs 24/20"
1 min rest
1 min: Cal Row
1 min rest
1 min: Toes to Bar
1 min rest
1 min: Cal Bike
1 min rest
1 min: Double Unders
1 min rest

Everything is for MAX reps! You're getting a 1min. rest after each minute, so be sure to earn it!

Freddy HansenComment