CrossFit 611 – CrossFit


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


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 (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)


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


Forearm Smash

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Previous Post:


Next Post: