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Announcements

DRINK LOTS OF WATER DURING AND AFTER TODAY’S WORKOUT…LOT’S OF MUSCLE BREAKDOWN!!

BOX – CrossFit

View Public Whiteboard

Row 500m (No Measure)

Row 500m EASY-MED pace

Bent Over Row (4×12 Get Heavy)

Partner Up (AMRAP – Reps)

One person working the other static hold: (Can’t move until the person is doing their hold)

20 min AMRAP
0-4 Minutes: Clean/Handstand Hold
(165/115)
4-8 Minutes: DL/Chin Up Hold (165/115)
8-12 Minutes: Russian Swing/Push Up Hold (70/53)
12-16 Minutes: Ring Push Ups/Back Plank (Feet 6 inches off ground)
16-20 Minutes: Pull Ups/Bottom Squat Hold (with KB from swings)

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