Main – CROSSFIT
(No Measure)
10 minute skill workshop-
POSE running drills
https://www.youtube.com/watch?v=9R-3UT1Vd9o
Front Squat (Fitness only )
Fitness:
5×3 Front Squat
*Record heaviest set
Metcon (AMRAP – Reps)
Performance:
E3MOM x 12 minutes:
Front Squat-
70% x 3, 80% x 3, 90% x 3+
Then..
1 set max reps @ 70%
*Record the total reps that you got for set of max reps @ 90% of your training max.
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
In teams of 2-
Performance:
21 KBS
12 Strict Pull-ups
Fitness:
21 Russian KBS
12 Supine ring rows
1 person works while the other rests. Switch every round.
