Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

5 min AMRAP (w/ DB or Backpack)

40 Single-Unders (Double-Unders in 2nd round)

12 DB Deadlift

12 DB Push Press

12 DB Front Rack Alt. Lunges

Workout

Workout – HOME

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

rest 2:00 min

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

12 Alt. DB/ backpack Snatches

12/12 Single Arm Overhead Alt. Lunges

24 Double-Unders / 48 Singles or Lateral Hops

(Score is Time Each Set)