Laveen CrossFit – CrossFit

– Metcon: Aerobic power work. We want to stay consistent with how long each set takes us today and NOT break any of our
sets. Some of the intervals will give you longer rest intervals. This is by design to take advantage of this


Metcon (AMRAP – Reps)

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 10 KBS (53, 35)

Minute 3: 15/10 Calorie Row

Minute 4: 10 Ring Rows

Minute 5: Run 100 Meters

Minute 6: 60s of Single Unders (active recovery)

*Score = who is your favorite coach at the box =)


Warm-up (No Measure)

5:00 Static Stretching