20
Jul
Tuesday
Santiam CrossFit – CrossFit: NC45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Single Unders
MIN 2 – MedBall Front Squats
MIN 3 – Single Unders
MIN 4 – MedBall Push Press
MIN 5 – Single Unders
MIN 6 – MedBall Thrusters
Strength
Bench Press (4-4-4-4)
4-4-4-4*
Bench Press
*Start moderate and end moderate-heavy.
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 minutes
5-10-15 and so on…
Wall Balls (20/14) | (14/10)
10-20-30 and so on…
Double Unders
Score is Rounds + Reps