Tuesday, 9/3

CROSSFIT

Metcon (Weight)

2 Rounds:
4min. EMOM:
3 Back Squats (Heavy as possible)
immediately into;
4min. EMOM:
12/9 Calorie Row
immediately into;
4min. EMOM:
3 Squat Cleans (Heavy as possible)
immediately into;
4min. EMOM:
10 Toes-To-Bar

32min. straight. Same style as workout from last week, but with the strength pieces mixed in.

You may climb a little, but try and really shoot for something challenging the whole time!

Remember to stay at each station for 4min., then move to the next piece.


SWEAT!

Metcon

3 Rounds:
1min. of Toes-To-Bar
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20"
1min. of Assault Bike for Cals
1min. of Barbell Thrusters 45/35lb
1min. Rest

Rest 3min. (Including the 1min.)

3 Rounds:
1min. of Russian Twists (w/ 5lb Plate)
1min. of Rowing For Cals (Goal: 20/15)
1min. of Plank
1min. of Wall Balls (20/14)
1min. Rest

Fight Gone Bad style today. That second section should be pretty ab intensive, so get ready for the ab pump ;)

Freddy HansenComment