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06.20.18

19
Jun

06.20.18

CrossFit Live Loud – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 C2B

10 Wall balls 20/14

15 KBS 1.5/1.0 pood

Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:

Front Squat x 3 reps

*Sets 1-2 – 75-80%

*Sets 3-4 – 80-85%

*Sets 5-6 – 85% or more

General Warm Up

2 rounds

10 hollow rocks

40 single unders

4 scap pull-ups

40 singles

4 kip swings

Specific Warm-up