Friday, 11/24/17

 In CrossFit

CROSSFIT

*Build Week

Strength
3 Rounds Not for Time:
10 Bent over Barbell Row
10 DB Floor Press
10 Turkish Sit up

Metcon
For time:

w/ Partner

200 Calorie Row

*While one partner is rowing the other is holding a plank. If the athlete comes out of the plank rower must stop.

 

LEANX

A. 3 Rounds:
30 Sec Air Squats
30 Sec Goblet Squats
-1 min rest after each round-
*Score is total goblet squats

B. 8 Min AMRAP:
16 Air Squats
16 Sit Ups

-3 Min Rest-

6 Min AMRAP:
12 AKBS (53,35)
12 Goblet Reverse Lunges

-2 Min Rest –

4 Min AMRAP:
8 Box Jumps (24, 20)
8 KB Deadlifts (70,53)

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