Friday

CrossFit 611 – CrossFit

Warm-up

4 Laps around the Rig

10:00 At Warm Up Pace

“DB Complex”

10 SA DB Floor Press/Arm

10 SA Standing DB Hammer Curl + Strict Press/Arm

10 SA DB Clean + Push Jerk/Arm

10 SA DB Box Step Ups/Arm (24/20)

(Note: Goal is to keep weight consistent as you flow through this complex)

Metcon

Metcon (Time)

For Time

24 Cals (Bike) (or 32 Cals Row/Ski)

12 Bar Facing Burpees

24 Thrusters (95/65)

48 Wall Balls

24 Front Squats (95/65)

12 Lateral Burpees over Bar

24 Cals (Bike) (or 32 Cals Row/Ski)

(Note: 24:00 Time Cap)

Mobility

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