Tuesday 04/16/2019

CrossFit On the Brazos – CrossFit

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Warm-up

#4

Replace run with row

Skill Work

Burgener

Core

AMRAP (8)

– 20 x Ground K2E

– 15 x Russian Twists (35/26)

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Russian Twists: L+R=1

Metcon

Metcon (No Measure)

E3MOM (18)

– 200m Run

– 12 x Deadlifts

– 9 x Hang Cleans

– 6 x Power Snatch

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Barbells: 115/75

RX+: 135/95 OR Rep scheme 12-10-8

– E3MOM = every 3 minutes on the minute

– Clock runs for 18 minutes.

– Every 3 minutes, perform 1 round of the 4 movements as fast as possible.

– Any remaining time in that 3 minute block is rest.

– Perform 6 x 3 minute rounds for a total of 18 minutes.