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Monday, June 6 2016


CrossFit Farragut – CrossFit

A): Back Squat (5-4-3-2-1)

B): Ring Rows (10-10-10-10-10)

Superset with BS sets. Invert legs to make each set challenging, but don’t hinge at hips/kip. Stay static, and focus on keeping core engaged.

Metcon (AMRAP – Reps)

AMRAP in 7 minutes:

5 Touch-and-Go Power Cleans (95/65#)

5 Front Rack Stationary Lunges

5 Shoulder to OH

5 Toes to Bar

Rest 2 minutes

AMRAP in 5 minutes:

4 Burpees

8 Air Squat Jumps
Combine all reps from all AMRAP to = your total score:

AMRAP #1 = 20 reps/round

AMRAP #2 = 12 reps/round


Categories:WOD


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