Sunday

29
Jan

Sunday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2-3 SETS (5:00 Cap…)

5/5 Clam Shells

10 Bootstrappers

10 Alt. Groiners

10 Tempo Air Squats (Barbell Front Squat Optional) (2121)

-Quick Rest & Repeat-

Strength

Metcon (Weight)

3×7-10

Tempo Front Squat (32X1)

*Weight stays Light-Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2000/1600m Row

100 Box Jump Overs (20)

50 Front Squats (95/65)|(65/45)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

1500/1000m Row

100 Box Jump Overs (20)

50 Front Squats (95/65)|(65/45)

*P1 works while P2 rests. Switch every 250m on the row. Split the Jumps and Squats as needed.

(Score is Time)

KG BB: (42.5/30)|(30/20)