7/22/19

CrossFit Loyalty – CrossFit

Alternating Squats (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
66% of Back Squat 3RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

Extra Credit

Metcon (Weight)

4 Unbroken Sets:

3 Dumbbell Power Cleans

3 Dumbbell Push Presses

2 Dumbbell Power Cleans

2 Dumbbell Push Presses

1 Dumbbell Power Clean

1 Dumbbell Push Press

*After each set, complete 15 GHD Sit-Ups.
Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

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