Thursday 11/07/2019

CrossFit On the Brazos – CrossFit

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Warm-up

Thunderstruck

Strength

5 Sets:

– 6 x Ring Dips

– 1 x Minute of Plank

Metcon

Rest 5 minutes between metcons

Metcon (AMRAP – Rounds and Reps)

AMRAP (10)

– 12 x DB Snatch (50/35)

– 8 x T2B

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DB Snatch: Alternate hands every rep

Metcon (AMRAP – Reps)

AMRAP (4)

– Lateral Box Step Up & Overs (24/20)

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Step Laterally.

Up and over = 1

Both feet must be on the box at the same time before stepping down.

Hip extension is not required.

Intended to burn hips.

Accessory Work

Athlete’s Choice