Friday

CrossFit 611 – CrossFit

Warm-up

1 Round for Quality

:45 Row (:15 Easy/:15 Moderate/:15 Hard); Rest :15

:45 90-90 Bottoms Up KB Walk; Rest :15

:45 Death March w/ DB; Rest :15

:45 Alt Med Ball Skater Jumps; Rest :15

:45 Hollow Rocks; Rest :15

Strength

Every 3:00 for 9:00 (3 Sets)

10 Speed DL (AHAP)

(Note: Build in load over 3 sets)

(Coaches Notes: Give athletes ample time to warm up to moderate 10 TnG)

Deadlift (10 Speed DL)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 Partner AMRAP

25m SA FW (per arm)

20/15 Cals (Row)

15 Alt Weighted Oblique Twists (R/L = 1)

25m SA Waiters Carry (per arm)

20 Wall Balls (30/20)

(Note: Alt movements)

Mobility

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