Tuesday, 8/13

CROSSFIT

Metcon (Weight)

Every 4min. x 5 Rounds:
5 Power Clean and Jerks
immediately into;
400m Run

Round 1: @50%
Round 2: @60%
Round 3: @65%
Round 4: @70%
Round 5: @75%

I want this to feel like your strength work today, so make sure that weight is challenging and then run HARD to get extra rest and get your cardio in.

Try to stay within 5sec. of every 400m Run each time!

Score is you heaviest set of 5 completed with the run in the 4min. window. Singles or Touch and Go is fine. Just work that technique, lift heavy, and have fun!

Metcon (AMRAP - Reps)

"A quick burner"

10min. to get as far as possible....
10-20-30-40-50
American KB Swings 53/35
Push-Ups

This is actually going to be so nasty because of how light that KB is. #Godspeed

Can You Finish?……

SWEAT!

Metcon

4 Rounds:

(0-2min.)
30 Cal Row
(2-4min.)
5 Burpees
10 DB Lunges 35/25s+
15 Air Squats
(4-6min.)
30/20 Cal Assault Bike
(6-8min.)
30 KB Russian Swings 70/53lb.
(8-9min.)
Rest

Feel free to try 45/35s on the DB Lunges.


Freddy HansenComment