CrossFit – Fri, Mar 31
Warm-up
Metcon
Metcon (Time)
10 Wall Walks
30 Double Front Rack Kettlebell Squats (2×53/35)
30/24 Calorie Row
200m Kettlebell Farmer Carry (2×53/35)
30/24 Calorie Row
30 Double Front Rack Kettlebell Squats (2×35/35)
10 Wall Walks
Weightlifting
1 1/4 Front Squats (3 1 1/4 Front Squat @ 6.5/10 RPE
3 1 1/4 Front Squat @ 7/10 RPE
3 1 1/4 Front Squat @ 7.5/10 RPE
3 1 1/4 Front Squat @ 8/10 RPE
3 1 1/4 Front Squat @ 8.5/10 RPE
)
3 1 1/4 Front Squat @ 7/10 RPE
3 1 1/4 Front Squat @ 7.5/10 RPE
3 1 1/4 Front Squat @ 8/10 RPE
3 1 1/4 Front Squat @ 8.5/10 RPE
)
5×3
Gymnastics (AMRAP – Reps)
Metcon
9 minute EMOM
Every minute on the minute complete the following:
6-8 Seated Rope L Pull Ups
3 Sets
1:00 Row (easy to moderate)
5 Inchworm w/Push Up
10 Double Front Rack Kettlebell Front Squat (light to moderate)
:20 Wall Facing Handstand Hold
1 set (at workout pace):
2 Wall Walks
4 Double Rack Kettlebell Front Squats (at workout weight)
5/4 Calorie Row
10m Kettlebell Farmer Carry (2×70/53)