January 4, 2019

CROSSFIT
Front Squat (5RM)
Metcon (AMRAP – Reps)
5 minutes: Power snatches 115/75
4 minutes – Row for Calories
3 minutes – Overhead squats 115/75
2 minutes – Double unders
No rest betwen each movement

SWEAT
Sprint Tri Intervals (AMRAP – Reps)
6 Rounds of:
4:00 AMRAP:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

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