Wednesday, 8/28


Metcon (AMRAP - Rounds)

Quick and Dirty Today...

2 Rounds:
4min. EMOM:
15/12 Cal Row
immediately into;
4min. EMOM:
10 Hang Power Cleans 135/95
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 225/155

This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.RX+ options: (pick 1 or more)
- 255/165 Deadlifts
- 15/12 Cal Row
- 15 TTB



20 min. AMRAP:
10 Cal Bike
8 Front Rack Lunges (75/55lb.)
10 Cal Row
8 Front Squats (75/55lb.)
*add 2 reps every round on barbell movements only

3 min. rest.

15 min. to finish...
American Kettlebell Swings

We did part 2 in CrossFit this week, so if you did that for any reason, switch the movements up to something you haven't done this week please.

Freddy HansenComment