22.01.26

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

1:00 run

10 suitcase DB deadlift / side

10 single-DB push presses

1:00 run

5 DB high pulls / side

5 single-arm DB push presses / side

3 sets:

:30 run

:30 DB hang power clean and jerks

– Rest :30 between sets

Metcon

Metcon (4 Rounds for reps)

EQUIPMENT:

4 rounds for distance and reps:

3:00 of running

1:00 of DB hang power clean and jerks

BODYWEIGHT:

4 rounds for distance and reps:

3:00 running

1:00 burpee ground-to-overhead

Cool Down

Metcon (5 Rounds for reps)

5 sets for reps:

:30 max rep bent-over rows

– Rest as needed between sets.