Laveen CrossFit – CrossFit
– In your team of 2-3(depending on class size) you will each be working for max reps. Keep the intensity high by picking and option that you can repeat over and over for the full 4 minutes.
Metcon (No Measure)
-spend 8 minutes warming up to metcon weight.
every 2sets perform 20 pull aparts and 10 glute bridges w/ band.
Metcon (AMRAP – Reps)
In a team of 2-3.
A) 4min Max reps: Power Snatch(135/95)
B) 4min Max reps: Rope Climbs
C) 4min Max Cal: Assualt Bike
D) 4min Max Reps: DB Box step ups(24/20)(50/35)
A) switching every 3 reps
B) switching every 1 rep
C) switching every 8 reps
D) switching every 8 reps(alt legs)
A) Heavy yet doable weight for you
B) wall climbs
D) any weight heavy for you