CrossFit – Thu, Nov 6
New Merch! Click here to order! 👉 Squatchy Strong !! 💪
Warm Up
Core Work (Checkmark)
12 EMOM
-10 GHD’s
-20 Shoulder touches from plank position
-15 Hollow Rocks
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run or 500 Meter Row
40 Air Squats
200 Foot Farmer Carry (53-70/35-53lbs)
400 Meter Run or 500 Meter Row
40 Bodyweight Walking Lunges
100 Foot Plate Overhead Carry (45/35lbs)
400 Meter Run or 500 Meter Row
40 Jumping Lunges
50 Foot Burpee Broad Jump
Goal = 2+ Rounds
Three sets of:
200 Meter Run
5 Burpees
50 Foot Bear Crawl