FIT 1/19/2018

Posted on January 19, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

Cal Bike

Windmills

Shoulder Taps

Air Squats

Down and Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes:

Buy In: 400m Run

1-2-3-4… Rope Climb

10 DB Power Snatch, 50/35#

20 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

Buy In: 400m Run

1-2-3-4… Squat Clean Thruster, 165/115#

10 HR Push Ups

20 Lunges (In Place)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 minutes

Buy In: 400m Run

1-2-3-4… Bar Muscle Up

10 KB Deadlifts, 2p/1.5

20 Lateral BP Jumps, 45/25

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