8/3/19

CrossFit Mecklenburg – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Divide work evenly

10 min AMRAP

500m row

40 sandbag over the shoulder

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

200m run with sandbag

10 clusters (135/95)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

20 sandbag box step ups (20in)

10 hang power cleans (135/95)

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