CrossFit | 10.17.2020
Warm-up
Warm-up
Dynamic Drills/Stretches
Prep each movement
Prep each movement
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
20 minute AMRAP
12 Burpees
12 Dumbbell Hang Snatch 53/35
12 Calories
12 Dumbbell Hang Clean and Jerk 50/35
20 minute AMRAP
12 Burpees
12 Dumbbell Hang Snatch 53/35
12 Calories
12 Dumbbell Hang Clean and Jerk 50/35
B) Minimal Equipment
20 minute AMRAP
12 Burpees
12 DB or KB Hang Snatch
12 Calories
12 DB or KB Hang Clean and Jerk
C) Bodyweight
20 minute AMRAP
12 Burpees
12 Vertical Jumps
12 Calories
12 Vertical Jumps
Choose weight/standards that will allow you to move consistently throughout.
