Wednesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2:00 Squat Hold

20 ATYs

Then,

2 Rounds

Row 300m

20 Banded OH Squats

Overhead Squat (3RM**)

As a team of 2,

both partners find a

3RM OHS in 14 minutes.

*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.

Metcon (AMRAP – Rounds and Reps)

Alternating movements with a partner:

AMRAP 16 Minutes

10 Burpee Box Jump Overs 24/20″

15/12 Calorie row

10 Bar Muscle Ups(c2b)

P1: burpee box jump overs

P2: row

P1: bar muscle ups

P2: burpee box jump overs, etc.

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