Laveen CrossFit – CrossFit

– in order to maintain today’s intensity pick a weight & pace that allows you to continuously move for the full 6 min but that is also relatively heavy for you.

Metcon Prep

Warm-up (No Measure)

Spend 10 minutes building to desired metcon weight.

Metcon (AMRAP – Reps)

A) 6min Amrap:

15/12 cal bike

6 deadlifts(275/185)

-3min rest-

B) 6min amrap:

15/12 cal row

15 push ups

15 sit ups

-3min rest-

C) 6min Amrap:

100m run

8 alt. db snatches(50/35)

6 single arm shoulder 2 o.h(each arm)


C) (65/50)

Weight Variations:


C) (45/30)(40/25)(35/20)

Cool Down

Warm-up (No Measure)

3 min machine

coach led hammy stretch.