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05.03.18

2
May

05.03.18

CrossFit Live Loud – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 push presses 115/80

10 Kb snatches 53/35

10 box jumps 24/20

General Warm Up

Every 2 minutes, for 12 minutes (2sets each) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit or Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Specific Warm-up

12 mins

Review and and reps of pvc push press and lighter on snatch

1 round of

4 push press

4 kb snatches

4 box jumps