May 3, 2019

CROSSFIT
Kalsu Lite (Time)
100 Thrusters for Time(95/65)

Perform 5 burpees to start the workout, and 5 burpees every minute on the minute until 100 thrusters are complete.

SWEAT
Strength
Paused Front Squats (5 x 1)
5 sets of 1 building up in weight, getting as heavy as possible with good form.
One second pause at the bottom, focus on driving up with the elbows and out with the knees, keeping the chest tall out of the bottom.
Metcon
2019 Granite Games Open Workout #4(lite) (AMRAP – Reps)
12 Min AMRAP

40 Double Unders
2 KB Deadlifts
2 KB Front Squats
2 KB Hang to Overhead
40 Double Unders
4 KB DL
4 KB FS
4 KB HTO
40 Double Unders
6 KB DL
6 KB FS
6 KB HTO
40 Double Unders
8……
Single KB (44/26) Alternating Arms each round starting with weak side.

Each round add 2 reps to each movement except the double unders

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