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.
____________________________________________
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
