12 min AMRAP

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

Warm-up (No Measure)

4 Rounds
5 Box Jumps
50m Farmers Walk

Mobility

Frog Stretch (No Measure)

Front Rack Mobility (No Measure)

Weightlifting

20 mins

Thruster (10, 8, 6, 4, 2, 10, 10)

*Work up to a good form double
*Back down to 50% of your max double weight for
last two sets of 10

Metcon

12 min AMRAP (AMRAP – Rounds and Reps)

8 KB C&Press (4/side) (1.5/1)
10 Box Jumps(24/20)
12 Abmat Situps

Afterbash

2 – 1 min plank holds

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