24 Aug CrossFit

CrossFit Metric – CrossFit

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A: Metcon (3 Rounds for calories)

AMRAP 5

21 Back Squat, 135/95

7 Dumbbell Complex, 35/25

Max Cal Row*

rest 4 minutes

AMRAP 5

15 Back Squats, 155/115

7 Dumbbell Complex, 35/25

Max Cal Row*

rest 4 minutes

AMRAP 5

9 Back Squats, 185/125

7 Dumbbell Complex, 35/25

Max Cal Row*

*Score is number of calories accumulated in each AMRAP

Fitness Loads:

round 1: 95/65

round 2: 115/75

round 3: 135/95

DB: 25/15

Rx+ Loads:

round 1: 155/115

round 2: 185/125

round 2: 225/155

DB: 50/35
Dumbell Complex:

1 Renegade Row Left

1 DB Push Up

1 Renegade Row Right

1 Power Clean & DB Push Press

Fitness:

Omit DB Push Up