WARM-UP (inside gym):
5 min. AMRAP -
*50 x High Knee Run
*5 x Prisoner Squat
*5 x Hand-Release Push-Up
*1 length x Bear Crawl
-------> Outside to Pavilion (w/ Heavy DBs (15s))
"TRIPLE TAKE AMRAP" (inspired by Eric White at CrossFit S3):
A) 4 Min. AMRAP (get through as much of the assignment below as possible in 4 min.)
-1 Min. REST
B) 8 Min. AMRAP (restart from beginning of assignment; get through as much as possible)
-2 Min. REST
C) Complete Entire Assignment for Time (restart from the beginning once again)
- 400m Run
- 10 lengths x Bkwd. Bear Crawl up hill - Burpee/ Run down
- 20 x DB Squat Clean
- 30 ea. side x Single-Arm DB Sotts Press (palm fwd., arm behind ear)
- 40 x DB Push-Up + alt. Fly (mod: no weight)
- 50 x Weighted alt. Lunge Jump (DBs in Front Rack position atop shoulders)
- 800m Run
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