4/29/20

CrossFit Loyalty – CrossFit

Herky Jerky (Time)

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

1,000 Meter Row

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

Dumbbell: 50/35

Box: 24/20

Wallball: 20/14

Home Wod

Metcon (AMRAP – Rounds)

On the Minute:

7 Goblet Thrusters (single DB)

7 Single Arm Alternating DB Power Snatches

7 Burpees

For as long as possible

After 10 rounds, add (1) rep to each movement.

Body Armor

AMRAP 5: Strict Pull-Ups

Every Minute on the Minute: 7 Dumbbell Pushups

*Hands on DB’s making a slight deficit pushup

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