6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. For Time: [22min cap]
Rx
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000/1600m
Intermediate
15 Wall Balls (14/10#)
– Row until you accumulate 1600/1200m
Beginner
10 Wall Balls (10/8#)
– Row until you accumulate 1200/900m
B. 3 Sets For Quality:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)
At Home
A. For Time: [22min cap]
500 Double Unders
– Every minute on the minute perform 7 DB squats
Score time for the WOD. Ex: 10:20 Rx
And coming tomorrow…
A. 5 Rounds For Time: [17min cap]
20 Weighted Anchored Sit Ups (35/25)
400m Run
B. 2 Sets For Load
10 Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Then…
1 Set Max Unbroken Reps
Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Post time for the WOD and weights and reps for bench and squats.
Ex: 16:40 Rx, 175#, 14 reps, 60#
Saturday, October 16th CFM Teams in REIGN Workouts at CFM!
Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!
Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. EMOM 6:
1 Hang Squat Clean
Increasing weight each set
B. 8 Rounds For Reps:
:20 Muscle-ups*
– Rest :10
:20 Clean & Jerks (135/95#)
– Rest :10
*Scale to muscle-up transition to focus on skill development
At Home
A. EMOM 6:
2 DB Hang Squat Cleans
Increase weight if possible
B. 8 Rounds For Reps:
:20 DB Burpee + Power Clean
– Rest :10
:20 DB Push Jerk
– Rest :10
Post total reps for each movement. Ex: 25, 42 Rx.
And coming tomorrow…
A. For Time: [22min cap]
Rx
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000/1600m
Intermediate
15 Wall Balls (14/10#)
– Row until you accumulate 1600/1200m
Beginner
10 Wall Balls (10/8#)
– Row until you accumulate 1200/900m
B. 3 Sets For Quality:
30 Russian Twists
20 Alternating Single-Leg Deadlifts (20/14#)
At Home
A. For Time: [22min cap]
500 Double Unders
– Every minute on the minute perform 7 DB squats
Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!
Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here
Saturday, October 16th CFM Teams in REIGN Workouts at CFM!
Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. RX
4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds
INTERMEDIATE
4 x 4:30 Rounds For Reps:
600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds
BEGINNER
4 x 4:30 Rounds For Reps:
500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds
B. 2 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#) (R+L=1)
:30 Hollow Hold
30 Russian Twist (20/14#) (R+L=1)
At Home
B. 4 Sets:
:30 Hollow Hold
20 DB Russian Twist
Post total reps of double unders completed. Ex: 223 Rx
Post total rounds and reps completed in AMRAP. Ex: 13+12 Rx.
Sunday Schedule
8:15a: Aerobic Capacity at Phoenix Park Track- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop Part 2- Priscila
Handstand practice with Priscila. Join us for the Handstand workshop Sunday 10/10!
CFM Upcoming Events
Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!
Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here
Saturday, October 16th CFM Teams in REIGN Workouts at CFM!
Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. Build to a heavy set of
1 Snatch Pull + 1 Hang Power Snatch
B. LANE
5 Rounds For Reps
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.
INTERMEDIATE
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.
BEGINNER
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (65/55#)
1:00 Max Push-ups (Or Incline)
– Complete 1 Round every 4 minutes. Rest remainder of the time.
At Home
A. 3 Sets:
2 DB Snatch Pull + 2 DB Hang Power Snatch
B. 5 Rounds For Reps:
1:00 Alternating DB Snatches
1:00 Handstand Push-ups
– Rest 2:00
Score load for snatch in WOD and reps for snatch and push ups.
Ex: 145#, 42, 68 Rx
And coming tomorrow…
A. RX
4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds
INTERMEDIATE
4 x 4:30 Rounds For Reps:
600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds
BEGINNER
4 x 4:30 Rounds For Reps:
500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds
B. 2 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#) (R+L=1)
:30 Hollow Hold
30 Russian Twist (20/14#) (R+L=1)
At Home
B. 4 Sets:
:30 Hollow Hold
20 DB Russian Twist
Post total reps of double unders completed. Ex: 223 Rx
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold
B. 9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
At Home
B. 9 Sets For Load:
8 DB Front Squats
8 DB Front Rack Lunges
Post weight for 10, 5, 3, and 1 rep. Ex: 235, 255, 295, 320 Rx
And coming tomorrow…
A. Build to a heavy set of
1 Snatch Pull + 1 Hang Power Snatch
B. LANE
5 Rounds For Reps
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.
INTERMEDIATE
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Complete 1 Round every 4 minutes. Rest remainder of the time.
BEGINNER
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (65/55#)
1:00 Max Push-ups (Or Incline)
– Complete 1 Round every 4 minutes. Rest remainder of the time.
At Home
A. 3 Sets:
2 DB Snatch Pull + 2 DB Hang Power Snatch
B. 5 Rounds For Reps:
1:00 Alternating DB Snatches
1:00 Handstand Push-ups
– Rest 2:00
Score load for snatch in WOD and reps for snatch and push ups.
Ex: 145#, 42, 68 Rx
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Carmen
Workout of the Day (WOD)
A. Build to heavy 2 rep set of power cleans
B. AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans
At Home
A. Single Leg Power Clean
3 sets of 3/3 reps
B. AMRAP 12:
9 DB Deadlifts
6 DB Facing Burpees
3 DB Power Cleans
Score rounds for the WOD. Ex: 7+3 Rx
And coming tomorrow…
A. 3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold
B. 9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
At Home
B. 9 Sets For Load:
8 DB Front Squats
8 DB Front Rack Lunges
Post weight for 10, 5, 3, and 1 rep. Ex: 235, 255, 295, 320 Rx
Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!
Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here
Saturday, October 16th CFM Teams in REIGN Workouts at CFM!
Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Bench Press:
5 sets of 1 rep (70%)
…then
1 Set For Reps:
1:00 Max Unbroken Bench Press (75%)
B. 10 Rounds For Time: [20min cap]
3 Weighted Pull-ups (35/20#)
5 Strict Pull-ups
7 Kipping Pull-ups
At Home
A. Glute Bridge Floor Press
5 sets of 3 reps at tempo 31X1
Rest 1:30 between sets
…then
1 Set For Reps:
1:00 Max Unbroken Glute Bridge Floor Press
B. 10 Sets For Time: [20min cap]
3 DB Bent Over Row
5 DB Upright Row
7 DB Russian Swings
Post load for bench and reps and time for the WOD. Ex: 175#, 15 reps, 17:20 Rx.
And coming tomorrow…
A. Build to heavy 2 rep set of power cleans
B. AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans
At Home
A. Single Leg Power Clean
3 sets of 3/3 reps
B. AMRAP 12:
9 DB Deadlifts
6 DB Facing Burpees
3 DB Power Cleans
Happy Birthday Coach Bri!Coach Brianna in the OpenCoach Brianna competing at Graveyard GamesCoach Brianna before having baby Liam
CFM Upcoming Events
Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!
Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here
Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24
Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands
B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side
At Home
6 Rounds For Time: [21min cap]
400m Run
15 Low Object Jump Overs
B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side
Post time for the WOD. Ex: 17:43 Rx
And coming Saturday…
BARBELL FOR BOOBS
A. PARTNER GRACE GETS PERSONAL
For Time: [15min cap]
60 Clean & Jerks
@ 65% of 1RM Clean & Jerk
(Choose a heavy to moderate load)
All the reps are team totals. 1 partner working at a time. Partners may alternate single reps or switch after larger sets.
B. Cash Out
For Time With a Partner: [12min cap]
100 Bar-Facing Burpees
– Resting partner bear hug holds a medball (20/14#)
At Home
A. For Time: [15min cap]
40 DB Clean & Jerk
40 High Plank to Low Plank
40 DB Clean & Jerk
B. Cash Out
For Time [10min cap]
50 DB Facing Burpees
Post time to complete the WOD and cash out. Ex: 12:40 @ 185#, 8:48 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Single-Leg Box Squat
or
Weighted Single-Leg Squat Practice
B. 20:00 For Distance:
Row
Plank Hold
– One partner rows while the other holds and then switches when the plank stops.
At Home
B. For Time:
1600m Run
100 Double Knee Tucks in Plank
1600m Run
Post load/scale for squat and distance for the WOD. Ex: 35# and 5,321m Rx.
Sunday Schedule
8:00a: Aerobic Capacity at CFM Loop- Michael
9:45a: Weightlifting- Brianna
11a: All Levels CrossFit- Adam
12n: Yoga- Maya
Thursday, September 30th Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly workout. We’ll be doing kettlebell swings and up-downs and farmer’s carry. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!
Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here
Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24
Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Friday, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- Michael
Invite a friend to join the fun!
Workout of the Day (WOD)
A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry
B. 3 Sets For Quality:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side
At Home
A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry
Score rounds and reps for each AMRAP.
Ex: 2+17, 3+2, 440m Rx
And coming tomorrow…
6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands
B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side
At Home
6 Rounds For Time: [21min cap]
400m Run
15 Low Object Jump Overs
B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
Workout of the Day (WOD)
Happy Early Birthday Bri!! (It’s on Friday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)
[30 second Dance cash out]
At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)
[30 second Dance cash out]
Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx
And coming tomorrow… Pop Up Bring-A-Friend Day!!
A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry
B. 3 Sets For Quality:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side
At Home
A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry
Score rounds and reps for each AMRAP.
Ex: 2+17, 3+2, 440m Rx
