Crossfit
A) 1 mile run warmup
B) 3 minute AMRAP: 21 overhead squats (95/65lb) -21 box jumps-Then max calorie row in time remaining
Rest 3 minutes
3 minute AMRAP: 18 overhead squats-18 box jumps-max calorie row
Rest 3 minutes
3 minute AMRAP: 15 overhead squats-15 box jumps-max calorie row
Rest 3 minutes
3 minute AMRAP: 12 overhead squats-12 box jumps- max calorie row
*Each round try to ascend in weight. End no heavier than 155/105lb.
Rx-Plus
Start at 115/75lb. End no heavier than 225/155lb
Metcon Class
10 rounds:
10 single arm db overhead lunges (50/35lb)-10 alternating db snatches- 30 double unders.
Rest 1 minute.
*Swich arms on lunges each consecutive round.
