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
