6/8/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Bottom Up Kettlebell Press

8 Dumbbell Bent Row

8 Tempo Goblet Squats

Rest as needed between sets.

Metcon (No Measure)

Partner Relay

On the 3:00 x 5:

15/12 Calorie Row

12/9 Calorie Assault Bike
Partner 1 starts on Row. Partner 2 start on the Bike. Switch once bike and row is complete. All work must be completed in the 3 min window

Highs and Lows (Time)

For Time:

21 Front Squats (135/95)

30 Single Arm Alternating DB Snatches (50/35)

600m Run

15 Front Squats (135/95)

20 Single Arm Alternating DB Snatches (50/35)

600m Run

9 Front Squats (135/95)

10 Single Arm Alternating DB Snatches (50/35)

600m Run

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