Blog

11/8/18

CrossFit A297 – CrossFit

Metcon (Weight)

10 Emom

MIn 1 – 5 x Clean & Jerk 135/95

MIn 2 – 20 x Air Squats

*Find a weight you can do 5 reps unbroken*

*Scale the air squats to accomplish both in 45 seconds or so*

Metcon (AMRAP – Rounds and Reps)

ECT

10 MIn Emom

10 x Curls 45lb bar

5 x Hand Release Push UPs

10 x Shoulder Press

5 x Hand Relase Push Ups

Metcon (AMRAP – Rounds and Reps)

ECT

10 Min Amrap

6 x KB Hang Power Snatch 53/35

6 x Burpee

6 x KB Hang Power Snatch

6 x Box Jumps

Metcon (AMRAP – Rounds and Reps)

14 Min Emom

Min 1- 10 Cal Row

MIn 2 – 10 x Thrusters 95/65

* At minute 10 you increase the thruster 115/85*

Leave a Comment

Your email address will not be published. Required fields are marked *

Ready to get started TODAY!