The Weiss Wednesday 07/24/2019

CrossFit 611 – CrossFit

Warm-up

200m Run

Lap Monster Walk Forward/Backward

Lap Inch Worms

Lap Walking Samson Stretch

Strength

With a running clock:

@ 0:00

DB Complex (Moderate to Heavy)

8:00 Alt EMOM

Min 1: 5 SA DB Floor Press/Arm

Min 2: 5 SA DB Hammer Curl + Push Press/Arm

Min 3: 5 SA DB Hang Cluster/Arm

Min 4: 5 SA DB Box Step Ups/Arm (20″ Box for Everyone)

@ 10:00

KB Complex (Moderate to Heavy)

8:00 Alt EMOM

Min 1: 5 Turkish Sit Ups/Side

Min 2: 5 SA KB Push Press/Arm

Min 3: 5 SA KB 3-Point Row/Arm

Min 4: 5 SA KB OH Reverse Lunges/Arm

Conditioning

The Weiss (AMRAP – Reps)

15:00 AMRAP

Buy-in: 20 DB Manmakers (50/35)

In Time Remaining, AMRAP:

12 Box Jumps (24/20)

8 Thrusters (95/65)

12 Bar Facing Burpees

8 Thrusters (95/65)

(Note: DB Manmakers = Push Up + Renegade Row + Squat Clean + Thruster)

(Note: Score will be total reps completed during the AMRAP; DB Man Makers are buy-in and not for scoring)

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