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6.29.18

28
Jun

6.29.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AsRx

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Intermediate

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)

50 Dumbbell Thrusters (35lb/20lb)

75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)

150 Double Unders

Men use 35-lb. dumbbell

Women use 20-lb. dumbbell

Scaled

20MIN TIME CAP

150 Single Unders

75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)

50 Dumbbell Thrusters (35lb/20lb)

75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)

150 Single Unders

Men use 35-lb. dumbbell

Women use 20-lb. dumbbell

General Warm Up

(Split class into two teams and set-up cones 50 feet apart from each other. Each team will be grouped into pairs, with the pairs inside legs attached with bands, tape, or another object that does the trick. Teams will complete three rounds (listed below) as fast as they can. The first team to have all pairs complete the three rounds is the winner.)

Round 1:

50ft. Run Down

5 Partner Air Squats

50ft. Run Back

Round 2:

50ft. Hop Down

3 Partner Burpees

50ft. Hop Back

Round 3:

50ft. Run Down

5 Partner Push-ups

50ft. Run Back

Specific Warm-up

2 rounds

25 single unders

25 ft Walking Lunge

10 Dumbbell Thrusters

(Use this time to allow everyone to start light on the first set and then try their weight they are using for the workout.)