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CrossFit Loyalty – CrossFit

Primer

Part A

3 Rounds For Quality:

12 Double Dumbbell Single Legged Deadlifts (6 each)

25′ Reverse Bear Crawl

12 Single Arm Kettlebell Upright Row (6 each)

Part B

AMRAP 1: Strict Chest To Bar Pull-Ups

Directly into…

AMRAP 1: Strict Pull-Ups

Shoulder Press

Part A – 5 Sets:

1 Tempo Strict Press(Regular Speed Up, 4s Down)

2 Strict Presses

Rest as needed between sets.

Part B – 1 Set:

Max Reps Strict Press At 75% 5RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-Unders

30 Wallballs (20/14)

15 Deadlifts (275/185)

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