Laveen CrossFit – CrossFit

– Strength: There are multiple options today based on your ability, but the overall intent is higher-skill upper-body strength
work. This work should not tear you up in which you should go into the metcon not feeling fatigued.
– Metcon: Work for the 60s as consistently as you can. The effort today should be around 70-75%, so sustainable. This
workout is 15 minutes of total work with 60s rest after each round.


Ring or Bar Muscle-ups:

Rx+: 10 x 2-3, every 60s.

Rx: 8 x 2-3, every 60-90s.

L3: 6 x 1-2, every 60-90s.

L2: 6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set.

L1 Strength:

1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s.

1b) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.


Metcon (AMRAP – Reps)

3 Rounds of:

1:00 Rope Climbs or Strict Pull-ups

1:00 of Hollow Rocks

1:00 Single Unders

1:00 Wallballs (20, 14)

1:00 TGUs (alternate arms)

1:00 Rest

*Score = total reps

Rx+:(Legless Rope Climbs)


Warm-up (No Measure)

Zig Zag Farmer Carry: Max Distance in 4:00

*This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward. This will increase the demand

on the entire body.