CFGoodLife – CrossFit
Warm-up (No Measure)
Row 500 meters
15 air squats
10 box step ups
10 sit ups
10 light kettlebell swings
Then with a barbell-
10 good mornings
10 push presses
Metcon
Metcon (Time)
Row 1000 meters then
21-15-9
Air squats
Kettlebell swings 53/35
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar