Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Mobilize T-Spine


2 Rounds

12 DB Front Squats

12 DB Push Presses

Run 400m

Metcon (Time)

In a team of 3, relay style:

S- Arm DB Squat Snatch Ladder

3 Rounds

8 Reps 35/25lbs

6 Reps 45/35lbs

4 Reps 50/45lbs

2 Reps 70/50lbs

P1 goes through all 8, 6, 4, 2 before P2 begins, and again before P3 begins. Repeat for a total of 3 rounds.

Metcon (Time)

All for time, alternating full rounds with a partner:

6 Rounds

12 Deadlift 115/75lbs

9 Power Cleans

6 Push Press

9 Power cleans

12 Deadlift

*Goal is to hold onto the bar throughout your round

Related Post