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3/13/19

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 RNFT:

200m Run

15 Air Squats

10 DB Strict Press

5 Burpees
8 Minute Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 Minutes

200m Run

10 DB Thrusters (50/35)|(35/20)

8 Box Jump Over (24/20)
1:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

100m Run

8 DB Thrusters (50/35)|(35/20)

6 Box Jump Over (24/20)
1:00 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

50m Run

6 DB Thrusters (50/35)|(35/20)

4 Box Jump Over (24/20)

Accessory Work

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken