A. Warm Up
2-3 Sets Row 150 5 Burpees 25 Double unders 5 Single arm kettlebell swings at light weight. B1. Front Squat - 4x2-3 (Superset) B2. Back Squat (AMRAP 30 seconds) Try to stay on the same clock as a class. 30s AMRAP Back Squat with same weight as the front squat. Rest 30s before part B3 B3. Weighted Pull Ups (3-5 reps) Repeat B1-B3 a total of 4 times. Start a new round every 4-5 minutes. C. Metcon (Time) For Time: 15 DB Thrusters 15 Burpees 15 DB Hang Squat Cleans 12 Burpees 15 DB Front Squat 9 Burpees Due to a limited number of DB's, we will remain flexible with weight section. Just make sure its a challenge to finish and each DB movement shouldn't be done unbroken except for the front squats. 50/35 would be RX Plus 40/25 RX and scaled will vary based on experience.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |