A. Warm Up
Run 2 Laps Hold Bottom of squat for 2 minutes 10 Scorpions 10 Iron Crosses Then: 3 rounds: 8 cal A/B 5 Empty Bar Thrusters 8 Heavy Wall Balls B. Metcon (Weight) Every 2 minutes for 12: 3 Thrusters + 2 Front Squats + 1 Hang Squat Clean *From the floor Add weight across all sets if able. C. Metcon (Weight) EMOMx8: 10 Wall Balls + 6 Burpees Scale weight first, then reps. Post wall ball weight used D. Metcon (No Measure) EMOM x 12: Odd: 12 Box Jump Step Downs Even: 10/7 Cal row E. Metcon (Fall Challenge #2) 60 sec Max Calories on Assault Bike Set your benchmark high!
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |