April 29, 2019

CROSSFIT
Gymnastics
Strict Pull Ups – 2:00 Challenge (AMRAP – Reps)
As many reps as possible in two minutes
Metcon
Row + Run to the Farm (Distance)
30 Minute AMRAP
800m Row
400m Run
200m Unilateral Farmers Carry (53/35)
(RX+ 62/44)
(RX++ 70/53)
Score distance on run and farmer carry in increments of 100m

SWEAT
Strength
Bat Wing Row (3×8 Each Arm)
Super Set (NO REST!) with 3X8 Plank Knees to Elbow Each Arm
Metcon
Mini Kelly (Time)
3 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

YOUTH WEIGHTLIFTING
Weightlifting
Power Clean + Front Squat + Jerk (5X2)
Strength
Deadlift (3X3)
Conditioning
Pushups (2 x Max Reps)
Superset with Pullup or Ring Row Max Reps

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