CrossFit – Fri, Jun 26
NEW CYCLE
Warm Up (Checkmark)
6 min AMRAP
10 Air Squats
10 Kettlebell Swings
10 Sit ups
100m Run
Strength (Checkmark)
20 EMOM
-1 Snatch Pull + Power Snatch @70%
-10 Strict Pull Ups
-8/8 Dumbbell Overhead Walking Lunges 50/35 lbs
-Rest 1 min
METCON (Time)
For time:
21-15-9
Ground to overhead (95/135/185)/(65/85/115) lbs
Bar facing burpees
1 legless rope climb after each round
Time Cap: 20 min
Sc:
(65/115/155)/(55/65/75) lbs
Regular rope climb or 3 Rope (up nd down pulls)