Andfit CrossFit – CrossFit

Dowel Warmup (No Measure)

15 Leg Swings (each on Right/Left)

15 Good mornings

15 Back Squats

15 Overhead Lunges (total)

15 Pass Throughs

15 Shoulder Press from Back

Metcon (AMRAP – Rounds and Reps)

In Partners:

RX+

25min AMRAP

10 Burpee Box Jumps 60/50cm

15 Dumbell Snatches 25/15kg

20 Dumbell Front Squat 25/15kg

* 1 Partner does AMRAP other Partner does 200m Farmers Carry with Kettlebells 32/24kg

* Swap when Partner completes 200m Farmers Carry

RX

25min AMRAP

10 Burpee Box Jumps 60/50cm

15 Dumbell Snatches 20/12.5kg

20 Dumbell Front Squat 20/12.5kg

* 1 Partner does AMRAP other Partner does 200m Farmers Carry with Kettlebells 24/16kg

* Swap when Partner completes 200m Farmers Carry