CrossFit – Wed, Mar 18
Warm up – Wednesday
8:00 AMRAP
100m Easy Jog
5 Light Dumbbell Deadlifts
5 Up Downs
5 Box Step Overs
10-second Plank Hold
Met con – Wednesday (Time)
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (70s/50s)
8 Burpee Box Get Overs @ 30/24
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(Scored by Total Rounds + Reps)
(KG conv: 32.5/22.5 DBs)
INDEPENDENCE:
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (50s/35s)
8 Burpee Box Get Overs @ 24/20
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(KG conv: 22.5/15 DBs)