CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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March 12, 2017

11/3/2017

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A. Warmup:
Spike ball or some games for 7-12 minutes

B.Metcon (AMRAP - Rounds and Reps)
In teams of 3; alternate rounds for 15 minutes AMRAP:
7 burpees
7 dumbbell thrusters
7 box jumps or step ups.
Rest until clock reaches 20 minutes

C.: Metcon (AMRAP - Rounds and Reps)
In teams of two, alternate rounds to complete AMRAP In 15 minutes:
9 box jumps or step overs
9 DB push press
9 dips or push-ups
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