Saturday Sport

CrossFit 611 – Sport

Dynamic Warm-Up

10:00 Alt EMOM

Min 1: 30 DU

Min 2: 15 Kang Squats w/ Empty Barbell

Min 3: 30′ Seal Walk Forward + 10 Push Ups

Min 4: 10 KBS into Goblet Squat (AHAP)

Min 5: 20/16 Cals (Row)

Barbell Cycling

10:00 Partner AMRAP

6/4 Cals (AB) (AFAP)

5 TnG DL (AHAP)

(Note: DL Sets must be UB; Alternate full rounds)

Conditioning

Metcon (3 Rounds for reps)

3 Rounds

4:00 AMRAP

500/400m Row

Then AMRAP

8 HSPU

8 Burpees

4:00 Rest/Walk

4:00 EMOM

:30 AB (8-9 RPE)

:30 AB Recovery Spin

4:00 Rest/Walk

4:00 EMOM

Min 1: DB Thrusters (50/35)

Min 2: DB Power Cleans (50/35)

Min 3: DB S20 (50/35)

Min 4: DB Hang Power Snatch (50/35)

(Note: Start EMOM with 4 Box Step Overs (20″) (50/35)

8:00 Rest/Walk Between Rounds

Tags: