CrossFit

Winter Strength – Week 3

Warm-up
500m row
then
3 rounds
10 Air Squats
10 Walking Lunges
:30 second super front rack stretch

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STRENGTH
Metcon (Weight)
Every Min on the Min For 12 Minutes
Min 1
1 Front Squat (AHAP)
Min 2
10 Stepups (AHAP)

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CONDITIONING
“Blockade”
10 Minute AMRAP
3 Hang Squat Cleans 115# / 75#
6 Front Rack Lunges
9/7 Calorie Bike

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CrossFit OCR

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CrossFit STRONG

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CrossFit OLY

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