CrossFit – Thu, Mar 19
Warm up – Thursday (AMRAP – Reps)
7:00 AMRAP
30-second Easy Bike
10 Glute Bridges
8 Single Dumbbell Suitcase Deadlifts (each)
8 Walking Lunges
4 Up Downs
Deadlift (Every 3:00 × 3 sets
2 Deadlifts @78-82%)
2 Deadlifts @78-82%)
Met Con – Thursday (AMRAP – Reps)
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
(KG conv: 22.5/15)
AFFILIATE COMPETE:
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (70/50)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(KG conv: 32.5/22.5)
INDEPENDENCE:
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(KG conv: 15/10)
LIBERTY:
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 between sets-