4.23.19 CrossFit

22
Apr

4.23.19 CrossFit

CrossFit Rigor – CrossFit

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Weightlifting

Front Squat (8 min E2MOM 3 reps )

3-1-1-1

3 seconds down, 1 second bottom.

* Should look like the most controlled

squat you’ve ever done.

* NO CRASH

Metcon

Metcon (Time)

RX

B.) 3 rounds

KB lunge walk 2X (1.5/1)

20 box jumps (24/20)

20 pull-ups

20 single arm KB push press (10L/10R)

*1 KB for lunge, switch arms each direction

1st round: KB in suitcase carry

2nd round: KB in front rack

3rd round: KB OH

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