Laveen CrossFit – CrossFit
Happy Spirit week! Bring those crazy socks in and lets get this wod going, quick reminder tomorrow is crazy hair day.
– pick a weight that will challenge you but also a weight that will allow you to continuously move. We’re fine tuning some dumbbell movements that might show up in the open, find a continuously moving pace and keep at it.
Metcon (AMRAP – Reps)
40 DB S2OH(20 each arm)
30 DB Hang Cleans(15 each arm)
20 Alt. DB Snatches(total)
10 DB O.H walking lunges(5 each arm)
300m row(3reps total)
200m run(2reps total)
10 cal bike.(1rep per cal)
– Any db that will allow challenge you.