03/10/2017

CrossFit Euphonic, CrossFit Euphonic – CrossFit

Weightlifting

Squat Warm-up (No Measure)

One round, for quality:

250m Row

4 x Monster Walks

10 Russian Baby Makers

10 Single Leg Bridges (Alt)

5 Pause Goblet Squats (3 sec)

Back Squat (3RM)

In a 15 minute window, establish a 3RM Back Squat. Begin around 40% of your current 1RM.

Metcon

Metcon (Time)

AMRAP 20

400m Run

30 Air Squats

20 Single Arm DB Snatch 22.5kg/15kg

10 Burpee bar taps