200922

Sep 21, 20201 min read

CrossFit

Strength

Back Squats

Based of 90% of your 1 RM

10 @60%

3 @70%

3 @80%

3 @90%

10 @60%

Metcon

12 Min AMRAP

10 Power Cleans (60/40KG)

12 Front Rack Lunges

14 Box Jump Overs

Conditioning

Strength

DB Squats

4 Sets

10 Reps

Metcon

20 Min AMRAP

10 DB Power Cleans (22.5/15KG)

12 DB Front Rack Lunges

14 Box Jump Overs

200m Row

Recent Posts

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...