CrossFit – Wed, 15 Jul
Warm up – Wednesday
9:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretches
5 PVC Front Rack Lunges
5:00–9:00
3 Rounds
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
100m Moderate Row
Squat Clean (10:00 EMOM
MIN 1 – 1 Squat Clean + 1 Front Squat (building)
MIN 2 – :30 Row (moderate)
(Score is Weight))
MIN 1 – 1 Squat Clean + 1 Front Squat (building)
MIN 2 – :30 Row (moderate)
(Score is Weight))
Met con – Wednesday (Time)
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
(KG conv: 85/57.5)
time cap: 20mins
AFFILIATE COMPETE:
FOR TIME
10-8-6-4-2
Front Squats (225/185)
500m/450m Row after every set
(KG conv: 102.5/70)
**INDEPENDENCE (Intermediate):**
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor
(KG conv: 70/47.5)
**LIBERTY (Beginner):**
FOR TIME
10-8-6-4-2
Dumbbell Front Squats (light-moderate)
300m/250m Row after every set