04/12/19

CrossFit Loyalty – CrossFit

4RFT: Metcon (Time)

400M PLATE CARRY (HEAVY)

12- KBS (24kg/20kg)

12- PUSH PRESS (95#/75#)

24- SIT UPS

24- LATERAL BAR HOPS

20 SECOND- HANDSTAND HOLD

Metcon (AMRAP – Rounds and Reps)

BARBELL TABATA

1)20-DEADLIFTS

10-DL HOLD

2)20-HANG CLEANS

10-FRONT RACK HOLD

3)20-PUSH JERKS

10-OVER HEAD HOLD

4)20-BACK SQUATS

10-BACK RACK HOLD

REPEAT*
*TABATA DONE WITHOUT DROPPING THE BAR, SCORE IS WEIGHT AND REPS*

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