4/8/20

CrossFit Loyalty – CrossFit

Metcon (3 Rounds for reps)

3 x AMRAP 5’s

Part #1 – AMRAP 5:

21/15 Calorie Row/Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:

21/15 Calorie Row/Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:

21/15 Calorie Row/Bike

15 Toes to Bar

9 Front Squats (185/135)

Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

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No Equipment Version

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

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