EQUIP: Bar (a: 225/155, i: 205/135, b: 135/95), KB (a: 70/53, i: 53/35, b: 35/18), Plates for Reload, Box (24/20)
WARM-UP:
*Active Stretch (inc. Tuck Roll - V-Sit, Good Morning, Side-Out Mt. Climb, OHS)
*400m Run OR 8 Rnds (2 min.): Speed Skate + Drop Push-Up every 15 sec.
*Warm-Up Deadlift
NOTES:
-Adapted from a Conditioning Class at CROSSFIT S3 (www.crossfits3.com)
-48:00 RUNNING CLOCK
8 min. AMRAP -
8 Deadlift (a: 225/155, i: 205/135, b: 135/95)
8 Squat Jump
8 V-Up (sub: Tuck-Up)
100m Run
-2 min. rest -
8 min. AMRAP -
8 Ring Dip
8 (4 ea.) alt. KB Clean (a: 70/53, i: 53/35, b: 35/18)
8 V-Up
100m Run
-2 min. rest-
8 min. AMRAP -
8 (4 ea.) 1-Arm KB OHS (sub: 8 ea. KB Push Press) (a: 70/53, i: 53/35, b: 35/18)
8 H-R Push-Up
8 V-Up
100m Run
-2 min. rest - (reload barbell)
8 min. AMRAP -
8 Hang Power Snatch (a: 115/85, i: 95/65, b: 75/45)
8 Chin-Up
8 V-Up
100m Run
-2 min. rest -
8 min. AMRAP -
8 KB Goblet Squat (a: 70/53, i: 53/35, b: 35/18)
8 Burpee-Box Jump (24/20)
8 V-Up
100m Run
SCORE = Total Rounds + Total Reps over all 5 AMRAPs
(our scores ranged from 11 rounds up to 17 rounds + 51 reps)
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