Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP

AMRAP x 5 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Workout

Metcon (AMRAP – Reps)

PUSH X PULL STRENGTH

EMOM x 12 MINUTES*

MIN 1 – :50 Single DB Upright Row

MIN 2 – :50 Single DB Press

MIN 3 – :50 Row cals

*For all three movements, hold single DB by both heads.

Perform slow and controlled every rep.

(Score is Reps)

Finisher

Metcon (AMRAP – Reps)

PUSH X PULL WORKOUT

5 SETS FOR MAX REPS

1:00 – Max Single DB Thruster

1:00 – Max Single DB Alt. Snatch

-1:00 Rest b/t Sets-

(Score is Reps)