R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – CrossFit
– 40 AB Mat sit ups or 20 GHD sit ups
– 20 walking lunges w/dumbell of athlete choice in each hand…w/ a 3 sec pause during each stride. Do NOT ground the trailing knee.
Every 90 seconds for 12 min, complete:
– 1 Hang Squat clean
– 1 Squat Clean
– 1 Front squat
* Build as you go, but not looking for a 1Rp Max. This should be at best a “med-heavy” weight, focusing on good technique and body/barbell positioning.
Metcon (AMRAP – Rounds and Reps)
Complete as many Rds and Reps as possible in 15 min of:
9 – Overhead squats (95/65)
6 – Wall Balls (20/14)
3 – Lateral Burpees over bar
Buy out: 3rds of 200m jog and 50 DU’s (x2 single unders)