CFGoodLife – CrossFit
Warm-up (No Measure)
5 mins row or bike
10 air squats
10 box step ups
10 burpees
10 lunge steps
10 kipping swings
5 strict pull ups or ring rows
with dumbbells
5 deadlifts
5 hang power cleans
5 single arms jerks per side
with a band
front rack stretch
banded pass throughs
Metcon (AMRAP – Rounds and Reps)
7 min amrap
6 box step over 24/20 with a pair 50/35
9 pull ups (scale is ring rows)
Rest 5 minutes
7 min amrap
6 single arm DB overhead squats 50/35
*alternate arms each round
9 lateral burpees over the DB
Rest 5 minutes
7 min amrap
10 alternating front rack lunge steps with a pair 50/35
5 chest to bar pull ups (scale is pull ups)
Score is rounds and reps, 15 reps equal 1 round, add total reps for all 3 metcons