24
Nov
Unloaded :-)
Live Free CrossFit – ZoneTraining
WOD: Metcon (AMRAP – Reps)
AMRAP 3 Min
Buy in: 400 M run
15 Plate Ground to overhead 45/25
Remaining time: Burpee to plate
Rest 1 min – 3 RDS
Station 1
– Slam balls
– Overhead lunges
– Thrusters
– Cossack squats w/ med ball
1 min rest
Station 2
– Ring rows
– Hand release push ups
– Barbell Row
– Barbell Z press
1 min rest
Station 3
– Star sit ups
– Russian twist
– Plank jack
– Bicycles
2 min rest REPEAT 🙂
Metcon (Time)
1 mile run 200m at a time
100 wall balls
800m row 400 at a time
50 pull ups (ring rows)
400m farmers carry 70/55
30 burpee box jumps
200 dubs