CrossFit Loyalty – CrossFit


2 Rounds on the assault bike

1min Easy

30sec Moderate

10sec Sprint


4 Quad pull + back scale + figure 4 (ea)

10 Golf ball pick-ups

10 Slow air squats


8 Empty bar good mornings

8 RDLs

8 Bent over scap pulls

8 Bent over rows

8 Deadlifts


Complete 4 sets of 8-10 Reps.

•If you are able to maintain a Quality Position at 10, Increase the loading.

•If you are losing Quality Position, d-load the bar, and build back up with sets of 8.

Metcon (4 Rounds for time)

Complete 4 rounds starting every 3rd minute

•6 Toes to Bar

•6 Hang Power Snatches #65/95

•9/14 Calorie Bike

*Time each round separately and add your times together for a final score (total time working)*