12.3.19

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

1:00 Bike or row

2 Rounds:

8 Squats holding medball

5 Hanging knee-raises

5 Dumbbell press (5L/5R)

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Bike

30 Toes to Bar

20 Dumbbell Snatches (50/35)