CrossFit Loyalty – CrossFit
Warm-up
200m Run
Then
2 Rounds
* 1min Easy bike
* 30sec Moderate
* 10sec Sprint
*Then*
* 30sec Just arms
* 30sec Just leg
Then
200m Run
Metcon (Time)
Complete 3 rounds for time
10/15 Bike
20 Sit-ups
15 Overhead Squats #55/115 (M50+ 45/65)
200m Plate Carry (45/25)
Rest 1 Minute
Metcon (AMRAP – Rounds and Reps)
In 10 minutes, complete as many reps as possible
>Buy in with 35 Double Unders and then repeat every 2nd-minute following
Then, climb the ladder
• 1 Pull up
• 2 DB box step up
• 3 Pull-ups, 4
•4 Dumbbell Box Step Up,
•5 PU, 6 BSU, 7, 8, 9, 10, etc.
*Pick up where you left off after the Double under every 2nd-minute*
**Score the last completed round and any additional reps after. Example: 10 DB Box Step-ups + 10 Pull-ups = a score of 10 rounds + 10 reps since the 11th rep was not completed**
