11/15/19

Laveen CrossFit – CrossFit

Metcon:
a little mixture of some quality work, body building and metcons all in one. Go off how you feel and be ready to work next week, a new cycle starts which brings new challenges and new oppurtunities to get swole and flexy and all kinds of sexy! Happy Friday!

Metcon

Metcon (AMRAP – Rounds and Reps)

a)7min amrap:(for quality)

2 Turkish get ups(each arm)

12 Db bent over rows

5 tempo ring rows(fast up/3sec down)

-2min rest-

b) 7min amrap(for speed)

12/8 cal bike

15 squat jumps

25 dubs

-2min rest-

c)7 min amrap:(for rounds & score)

200m row

15 push ups

9 Hand release burpees
A and B are not for score