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Tuesday, December 20 2016


CrossFit Farragut – CrossFit

Metcon (Weight)

14 minute EMOM:

Odds: Heavy 5 Press

Evens: Heavy 10 DB Bent Over Rows (with each arm)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 minutes:

6 Thrusters (95/65#)

6 Box Jump Overs (24/20″)

2 minutes rest

3 minute row for Calories

2 minutes rest

AMRAP in 3 minutes:

7 Push ups

15 Sit-Ups

2 minutes rest

3 minutes Burpees
Add to collective total rounds + reps as such:

10 calories = 1 Round

6 Burpees = 1 Round


Categories:WOD


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