6/1/21

CrossFit Loyalty – CrossFit

Primer

3 Sets for Quality

8 Kettlebell Front Rack Reverse Lunge

15 Glute Bridges with a :10s hold on the last one to finish

Back Squat

Wave #1

Set 1 – 8 Reps @

Set 2 – 6 Reps @

Set 3 – 4 Reps @

Wave #2

Set 4 – 8 Reps

Set 5 – 6 Reps

Set 6 – 4 Reps

Wave #3

Set 7 – 8 Reps

Set 8 – 6 Reps

Set 9 – 4 Reps

Metcon (Time)

21-15-9:

Power Snatches

Chest To Bar Pull-Ups

Directly into…

21-15-9:

Overhead Squats

Barbell-Facing Burpees

Barbell – 95/65

Share