1/12/19

Laveen CrossFit – CrossFit

if your hurting from yesterday stick with option a if you feel good, get after it

Metcon

Metcon (No Measure)

20min amrap:

30 cal row

10-50m shuttle sprints

12 k.b swings(53/35)

24 v-ups

12 k.b swings (53/35)

-right into-

20min amrap:

30 cal bike

100ft walking lunge(body weight)

12 hand release push ups

24 air squats

12 hand release push ups

-after each set/round:

100ft backwards sled drag
Option

A) approach this at a 60-70% effort. make your pace sustainable, you should break a sweat but not be out of breathe each 20 min amrap.

B) Get after this one.