FIT 09/06/18

Posted on September 6, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

5 min AMRAP

100m run

10 Rev Lunges

10 Air Squats

10 Shoulder Taps

Strength Work

Back Squat

EMOM X 10

2 Back Squats

Start at 50% and Increase Weight Every 2 Rounds for 6 Rounds (3 Increases)

Then Increase Every Round After For Heavy 2rm

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP

50 Dubs

20 Single Arm Alt DB Power Snatch (50/35)

15 Single Arm Overhead DB Lunges (50/35)

5 Strict HSPU

3 Rope Climbs

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