CrossFit – Fri, Nov 17
warm up – Friday
8:00 AMRAP
25ft walking lunge (bodyweight – build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 Dumbbell Hang Power Cleans
1 Dumbbell Power Clean
Metcon -Friday (Time)
17.2
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)
(KG conv: 22.5s/15s)
Accessory
4 Rounds
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 2 min between rounds-