22.03.24

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

1 set:

:30 jump rope

:30 hollow hold

:30 air squats

1 set:

10 single-arm DB power cleans/arm

5 single-arm DB squats/arm

10 hollow rocks

2 set:

7 DB squat cleans

10 sit-ups

– Rest as needed between sets and go faster the second time through.

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 7:

10 DB squat cleans

20 sit-ups

OR

BODYWEIGHT

AMRAP 7:

10 weighted squat cleans

20 sit-ups

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