5/16/2017

CrossFit 601, CrossFit 601 South – CrossFit

Warm-up

3 sets

8 walking lunges

8 russian kb swings (light)

8 single kb deadlift – each side

run 100m

Metcon

Metcon (AMRAP – Rounds and Reps)

@ 0:00

10 min. amrap

200m Run

8 Deadlifts (155/105)

12 Pull Ups

16 Jumping Lunges

EMOM

@ 14:00

12 min. emom

1st min. – 10 to 15 Russian KB Swings (70/53)

2nd min. – 20 to 30 sec. hollow hold

3rd min. – 30 sec. max effort push ups

Metcon

Metcon (AMRAP – Rounds and Reps)

@ 30:00

10 min. amrap

200m Run

8 Deadlifts (155/105)

12 Pull Ups

16 Jumping Lunges

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