12/11/19

CrossFit Loyalty – CrossFit

Primer

3 Giant Sets:

5 Double Kettlebell Hang Cleans

250 Feet Double Kettlebell Front Rack Carry

20/15 Calorie Row

20 Banded Pull-Aparts

Rest 1 Minute Between Sets

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders
AMRAP should be Sprints!!!

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