Laveen CrossFit – CrossFit

Since this metcon is the only thing you are doing today the intensity should be high. approach this @ a 75-80% effort, be careful of redlining. Hold and uncomfortable yet doable pace, scale to a weight you are comfortable moving and will challenge you. 1 dumbell for both movements.


Metcon (AMRAP – Rounds and Reps)

20min amrap:

300m run

30 Alt. DB Snatches (50/35)

30 Dubs

30 O.H Walking Lunges w/DB(15 each side)
Notes: Run is considered 2 reps.

1 rep per lap around the parking lot.


DB Weight:

-45/30 -40/25 -35/20 -30/15