+97339533130
CrossFit
Metcon
20 Mins AMRAP in teams of two
Partner A runs 400 M
Partner B does Front squats until A returns (bar never touches the ground) (60kg/40kg).
Score is total Front squats.
Conditioning
Metcon
20 Mins AMRAP in teams of two
Partner A runs/rows 400 M
Partner B does DB Front rack squats until A returns/finishes row (DBs never touch the ground) (22.5kg/15kg).
Score is total DB Front rack squats.
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 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
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 Swings Active mobility