8 Dec

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 Min aerobic work at low effort

then

2 rounds of

5 reps of each movement other than row

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

Min 1 – 50 sec max cals on rower

Min 2 – 50 sec max kb thrusters 53/35 teens: 35/25

Min 3 – 50 sec max burpee box jump overs 30/24

Min 4 – 50 sec max lateral sandbag throws

Min 5 – 50 sec max ring dips

Min 6 – rest

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