Sunday 4.21.19 CrossFit

Box Brief

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AMRAP 25 with a partner:
10 Calorie Bike or Ski Erg
10 DB Front Squats
10 Alt. DB Snatches
*One athlete completes a full round at a time.


3 Rounds of:
8 Single Leg RDLs each
8 1-Arm DB Rows each
8 Hollow Rocks


– Metcon: Today’s workout is pretty straightforward, but with the built-in rest Athletes should be able to sustain a higher level of effort at 85% today. DB load choice is intended to be light. In order to keep things manageable as these movements tend to elicit a big spike in heart-rate so proper rest intervals will be needed, it would make sense for Athletes to pair up with someone of similar ability. Overall, this workout is intended to challenge Athletes in a different way than what we’ve done this past week.
– Finisher: You will have time to complete this accessory work today. This work should be challenging, but light and executed with perfect form.



100-80-60-40-20 Mountain Climbers
50-40-30-20-10 Wall Balls
25-20-15-10-5 Jumping Pull-ups
*Max Meter Row With Any Time Left