• Crossfit Strength or Skill

1 x 5 Back Squat

5-5-5

*Start working sets at a moderate weight and build to a heavy weight.

  • Met-con

1/27/2020 - Met-con

For Time:

60/50 Calorie Row, Bike or Ski

50 Pull-ups

40 Power Cleans, 115/75

30 Thrusters,115/75

*18 minute time cap.

Scaled: Jumping Pull-ups, 75/55 or 95/65

  • Accessory

1/27/2020 - Accessory

A.1. DB Single Leg RDL’s: 3-4 sets x 10 reps per side.

A.2. Strict Leg Raises or Strict Toe 2 Bar: 3-4 sets x 10 reps

  • Afterburn Warm up

1/27/2020 - Afterburn Warm up

A1. Weighted Glute Bridge: 3 sets x 10 reps

A2. Forearm Plank: 3 sets x 1 minute hold

  • Afterburn Metcon

1/27/2020 - Afterburn Metcon

AMRAP 15:
8 DB Floor Press (40/25)
8 DB Front Rack Stationary Lunge (40/25)
8 Burpees
8 Dumbbell Front Rack Reverse Lunge (40/25)