5/21/20

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Clean and Jerk Complex


On the 1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

90 Shiny (Time)

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

Home Wod

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 3:

3 Double Dumbbell Power Snatches

6 Push-ups

9 Air Squats

1 min rest between rounds

Body Armor

Body Armor

4 Rounds:

30 Seconds Max Double Dumbbell Rows

30 Seconds Rest

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Rest

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