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-

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