6/17/20

CrossFit Loyalty – CrossFit

Deadlift (5 Rep Max)

Metcon (3 Rounds for reps)

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters

1 Minute Double Dumbbell Power Cleans

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses

1 Minute Burpees

1 Minute Rest

Dumbbells: 50’s/35’s

Skill Conditioning

Alternating On the Minute x 10 (5 Rounds):

Even: 50’ Handstand Walk

Odd: 7 Barbell Bench Press

Home Wod

Metcon (5 Rounds for reps)

5 x 2:00 Minute AMRAP

Each interval starts with 2 rounds of “Strict Cindy”

Time Remaining:

Round #1 – Double Dumbbell Power Cleans

Round #2 – Double Dumbbell Front Squats

Round #3 – Double Dumbbell Hang Squat Cleans

Round #4 – Double Dumbbell Power Clean and Jerks

Round #5 – Double Dumbbell Clusters

Dumbbells – 50’s/35’s

Rest 1 Minute between each AMRAP

Body Armor

21-18-15-12-9-6-3:

Double Dumbbell Floor Presses

Single Dumbbell Overhead Tricep Extensions

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