3/26/20

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

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD:

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

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No Equipment WOD

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

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