CrossFit – Sun, Jul 14
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Warm-up

400 M Run

Hip Circle Activation

Xo Sym:

10 bear hug

10 Pull Down

10 ATYT

10 Row

Metcon (AMRAP – Reps)

16 Min Amrap

200 M Run

1 min rest

200 Min Run

1 min rest

Max reps 100 M run, 1 min rest after each

Score = # of 100M Run

Metcon (AMRAP – Rounds)

12 min EMOM

Min 1. Left Hand:

5 single arm KB Swings 35/26 (rx+ 53/35)

5 KB Snatch

5 KB C&J

Min 2. Right Hand

5 single arm KB Swings 35/26 (rx+ 53/35)

5 KB Snatch

5 KB C&J

Cooldown

Kneeling Wrist

Prone Shoulder

Pancake