Tuesday

CrossFit 611 – CrossFit

Warm-up

200m Jog

Lap Monster Walk Forward

Lap Monster Walk Backward

10 DB Powell Raises (Light, Slow and Controlled)

10 Banded Cross Chops/Side; Rest as Needed

10 Diagonal Pallof Press Out/Side; Rest as Needed

Strongman

10:00 Alt EMOM

Min 1: 50m DB Carry (Grab DB by Top/Hex)

Min 2: 50m Odd Object Bearhug Carry (AHAP)

(Note: For Odd Object use DBalls; Stones; Wall Balls; Slam Balls)

Metcon

Metcon (3 Rounds for reps)

5:00 AMRAP

10 DL (225/155)

10 Bar Facing Burpees

Rest/Walk 2:00

5:00 AMRAP

10 DB Hang Squat Cleans (50/35 per arm)

50 DU (100 Singles)

Rest/Walk 2:00

5:00 AMRAP

1 AKBS (2/1.5)

1 BJ (24/20)

2/2….3/3….4/4….

(Note: Add 1 rep each round until 5:00 mark)
Score each AMRAP separately

Mobility

Forearm Smash

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