3/30/21

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**

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