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9/4/18

3
Sep

9/4/18

CrossFit Live Loud – CrossFit

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Strength

10 EMOM

1 min: 10 russian KB swings (70/53)

2 min: 5/5 DB step back lunges (50/35)

Metcon

Metcon (No Measure)

20 min EMOM

min 1: crawl down burpees

min 2:box stepovers (24/20)

min 3: AMRAP of DB deadlift+ DB hang power clean+ db front squat+ db press

min 4: recovery pedal or row

*DB complex should be light and allow the athlete to move unbroken for full minute under control.

General Warm Up

1 mile run test.

Vest if you have one..

Specific Warm-up

Example of a crawl down burped

Example and break down the DB complex