CrossFit Loyalty – CrossFit
Front Squat
On the 2:00 x 7 Sets
On the 0: 3 Reps
On the 2: 1 Rep
On the 4: 3 Reps
On the 6: 1 Rep
On the 8: 3 Reps
On the 10: 1 Rep
On the 12: 12 Reps
Power Wash (2 Rounds for time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)s
Home WOD
Metcon (Time)
With Equipment
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
Without Equipment
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
*Walkout- Straight Leg walk out to top of push-up + push up + straight leg walk back up to standing
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.
