8/29/17

Laveen CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

Run 100 M or 20 Sec. Assault Bike

10 Renegade Rows ea arm

30 Dubz

-rest 2:00-

10 Min AMRAP

Run 100 M or 20 sec Assault Bike

10 Hand Release Push Ups

30 Dubz

* Score = Rounds & Reps from both AMRAPs

** DB AHAP**

Strength

“AMRAP 8 as a finisher at a slow pace:

1a) Single Leg KB RDLs x 8 ea. Rest 45s.

1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.

1c) Hollow Rock + Hold x 10 + 20s. Rest 45s. “

#laveenstrong

Warm-up (No Measure)

Row, Bike or Run for 10:00 at a conversational pace.