3/21/20

CrossFit Loyalty – CrossFit

gooDTime (Time)

5 Rounds:

15/12 Calorie Bike

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: (155/105)

Home WOD

Metcon (AMRAP – Reps)

Equipment Version

AMRAP 6:

2 Single DB Reverse Lunges

20 Double-Unders

4 Single DB Reverse Lunges

20 Double-Unders

6 Single DB Reverse Lunges

20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches

20 Double-Unders

4 Single DB Power Snatches

20 Double-Unders

6 Single DB Power Snatches

20 Double-Unders

Continue to add (2) power snatches per round

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Non Equipment Version

AMRAP 6:

2 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

4 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

6 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

4 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

6 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

Continue to add (2) Odd-Object Ground to Overhead per round

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