7 July ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

400m run @ conversational pace

50ft walking lunge w/ twist

10 alternating DB snatches

10 DB OH walking lunges

Metcon

Metcon (AMRAP – Reps)

With a partner on a running clock:

00:00-10:00

10 min amrap

60 double unders

15 wall balls 20/14

12 alternating DB snatch 50/35 Teens: 35/25

10:00-20:00

Max calories on bike or rower

20:00-30:00

10 min amrap

200m sandbag run 60/40

8 burpees over sandbag

25ft sandbag OH walking lunge 60/40

8 sandbag situps 60/40

30:00-40:00

Max calories on bike or rower
split work as needed.

One partner works at a time.

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