joejansnatch

CrossFit Mahwah

Warm-up (No Measure)

EMOM 8 Min:
Even: 5 Shuttle Sprints
Odd: 10 KB Swings (53#/35#)

Accessories

Perform the following movements at Tempo (as indicated). These movements will be coach led. Choose a weight that can be performed for 6-8 reps with good form.

Front Squat (@32X1)

3 count to the bottom. 2 second pause. Explode to the top. 1 second count until beginning of next rep. (3 sets)

Romanian Deadlift (@30X2)

3 count to the knee. No pause. Explode up. 2 second count until beginning of next rep. (3 sets)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:
10 Front rack step-ups to 20″ Box (115/65)
20 Single Arm DB ground to overhead (45#/25#)

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