10/07/19

Laveen CrossFit – CrossFit

Happy Spirit week! Bring those crazy socks in and lets get this wod going, quick reminder tomorrow is crazy hair day.

Metcon:
– 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

Metcon (AMRAP – Reps)

25min amrap:

2rds:

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)

…right into…

1rd:

300m row(3reps total)

200m run(2reps total)

10 cal bike.(1rep per cal)
Comp:(60/45)

Rx+:(55/40)

Rx:(50/35)

Scaled:

– Any db that will allow challenge you.