Laveen CrossFit – CrossFit

-Section A: Pick a weight you can go unbroken with on your “21’s.” If the Bar is to heavy then feel free to use dumbells, try not to swing as you perform the 21’s
-Section B: Pick a weight you can hold for the full 45sec. You will be using 2 KBS or DBS so fight for the full amount of time. The squat jumps, focus on getting as high as possible.
– You wont be getting alot of rest, in saying that its only 2 rounds. Get after this one, dont try to pace it, go hard and earn every rep.


Warm-up (No Measure)

A) Every 2 minutes for 3 sets:

– a set of “21’s”

– 20sec Push up hold

…right into…

B) Every 2minutes for 3 sets:

– 45sec.K.B F.Rack wall sit

– 8 squat jumps


Metcon (AMRAP – Reps)

2rounds: 1:30 on/30sec off

– Goblet Squats(53/35)

– Push Ups

– Sumo DL High Pull(53/35)

– Row for Calories