6/22/20

CrossFit Loyalty – CrossFit

Back Squat

On the Minute x 10:

1 Pausing Back Squat*

One Second Pause at:

1. Going Down at Parallel

2. Absolute Bottom of Squat

3. Going Up at Parallel

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-Ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Pushups

16 Sit-Ups

Rest 3:00

AMRAP 7:

4 Strict Pull-Ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Pushups

16 Sit-Ups

Body Armor

4 Giant Sets:

:30s Max Strict Toes to Bar

:30s Max Dumbbell Bench Press

:30s Max Strict Toes to Bar

Rest 1:30

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