CrossFit – Mon, Aug 10
Warm Up – Monday
2:00 Bike or Row
Then Into…
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
8 DB Alt. Hang Snatch
Front Squat (EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9)
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9)
Metcon Monday (5 Rounds for reps)
FOR TIME
10 Single-Arm Dumbbell Thrusters (50/35)
15 Push-Ups
15 Single-Arm Dumbbell Thrusters (50/35)
25 Push-Ups
20 Single-Arm Dumbbell Thrusters (50/35)
35 Push-Ups
25 Single-Arm Dumbbell Thrusters (50/35)
45 Push-Ups
30 Single-Arm Dumbbell Thrusters (50/35)
(Score is Time)
KG: 22.5/15
time cap: 15mins
RX+
10 Dumbbell Thrusters (50/35)*
15 Hand Release Push-Ups
15 Dumbbell Thrusters (50/35)
25 Hand Release Push-Ups
20 Dumbbell Thrusters (50/35)
35 Hand Release Push-Ups
25 Dumbbell Thrusters (50/35)
45 Hand Release Push-Ups
30 Dumbbell Thrusters (50/35)
*Use 2 DBs for the Thrusters or 115/75 Barbell.
(Score is Time)
KG: 22.5/15 DB, 52.5/35 Barbell