CrossFit – Thu, Mar 12
Warm up – Thursday (AMRAP – Reps)
7:00 AMRAP
30-second Easy Row
10 Glute Bridges
8 Suitcase Deadlifts (each)
8 Step Back Lunges
2 Inchworms + 2 Push Ups
Deadlift (DEADLIFT
Every 2:30 × 4 sets
3 Deadlifts @72-75%)
Every 2:30 × 4 sets
3 Deadlifts @72-75%)
Met Con – Thursday (AMRAP – Reps)
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 20-40-60)
(Scored by Time)
time cap:20mins
AFFILIATE COMPETE:
30-60-90
Calorie Row
10-20-30
50ft Shuttle Runs
(Women’s Calories: 24-48-70)
INDEPENDENCE:
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)
LIBERTY:
10-20-30
Calorie Row
5-10-15
50ft Shuttle Runs
(Women’s Calories: 8-16-24)