CrossFit Isorropia – CrossFit
Warm-up
*Coach led
Front Squat (build to a heavy 5 reps)
*not a 5 rep max.
Metcon (AMRAP – Rounds and Reps)
25 hang power snatches
25 sumo-deadlift high pulls
25 hang power cleans
AMRAP 12 minutes
Rx = 45/35# barbell
Dumbbells only: 100 unbroken single arm hang snatches 50/35# alternate every rep
No equipment:
20 plank marches
20 supermans
20 reverse burpees
AMRAP 15 minutes
Metcon (No Measure)
20 barbell curls
20 ring dip, bar dips or bench dips
4-5 rounds for quality.
cool down
Stretch & Chat