7/29/19

CrossFit Loyalty – CrossFit

Alternating Squats (Weight)

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

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats
@69% 3 Rep Max Back Squat

Hot Sauce (4 Rounds for reps)

“Hot Sauce” Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 75/55 lb

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 95/65 lb

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 115/85 lb

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 135/95 lb

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