3/18/20

CrossFit Loyalty – CrossFit

Beast Builder Squat Clean (On the 4:00 x 4 Rounds:)

3 Unbroken Sets (9 Total Reps):

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

Each round is 3 unbroken sets of 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean. These 9 reps are designed to be completed unbroken each round, no rest between sets.

Bergeron Beep Test (AMRAP – Rounds)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

Home Wod

3 Giant Sets:

9 Front Plank to Pushup Planks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups

Rest 2:00 between sets.

A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

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