North Industry – CrossFit Metcon (AMRAP – Rounds and Reps) Partner one works while the other rests 10 Power cleans 115/80 20 Box jumps 24/20 30 Ball slams 20/15 40 Double Unders 18min AMRAP
North Industry – CrossFit Warm-up Warm-up 6 (No Measure) 3 Rounds of: Good Mornings Jumping Jacks Walking Lateral Lunge Weightlifting Deadlift (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minutes to complete a 50 Cal Row then with remaining time AMRAP 50ft Bear Crawl 50ft Sprint 10 Sit-ups Accessory/Hypertrophy Work 4×15 RDLs at a […]
North Industry – CrossFit Warm-up Warm-up 7 (No Measure) 3 Rounds of: Inch Worm Crab Walks Hip Glide Gymnastics Rope Climb (Work on for 10 minutes ) Weightlifting 15 minutes to work up to 75% of 1RM Back Squat for 3 reps. Metcon Metcon (Time) 3 Rounds 25 Wall Balls (20/14) 400m Run
North Industry – CrossFit Warm-up Warm-up 2 (No Measure) 3 Rounds of: Spider mans Table tops Wall squats w/pvc Weightlifting Snatch (Build to 1 Rep Max) Metcon Metcon (AMRAP – Reps) AMRAP 5 Power Snatches (95/65)Rx Plus- 135/95 Foundation Work 1200m with a Kettle Bell (53/35) carried any way you’d like.
North Industry – CrossFit Warm-up Warm-up 7 (No Measure) 3 Rounds of: Inch Worm Crab Walks Hip Glide Weightlifting Shoulder Press (5×5) Metcon Metcon (Time) 5 Rounds 5 Shoulder to Overhead (115/80) 10 Burpees 30 Double Unders10 MTC Rx Plus- 155/110 & BarF Burpees Mobility Quad Smash for 10 minutes
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