CrossFit Live Loud – CrossFit
1 min: 10 russian KB swings (70/53)
2 min: 5/5 DB step back lunges (50/35)
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..
Example of a crawl down burped
Example and break down the DB complex