12/21/17

Laveen CrossFit – CrossFit

– Metcon: You should have between 7-8 minutes to work through AMRAP after you complete 40 calories bike. Effort today
should be around 80% of Max. Both of your scores should be close.
– Finisher: Make sure core stays engaged for both carries.

Metcon

Metcon (AMRAP – Rounds and Reps)

In a 10 minutes Window:

40 Cals Bike/30 Cals Row

Remaining time AMRAP:

15 Ball Slams (30, 20)

10 Alternating Weighted Step-ups (45, 25)

5 Strict Pull-ups

Rest 2:00 + Repeat

Strength

Warm-up (No Measure)

AMRAP 6:

50 Foot Bottoms-up KB Carry each (light)

100 Foot Single Arm Farmer Carry each (heavy)

#laveenstrong

Warm-up (No Measure)

Accumulate:

60s RKC Plank

60s Side Plank Right

60s Side Plank Left