At Home – Fri, Dec 30

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

5 single-arm DB hang power cleans/arm

5 single-arm DB S2O/arm

5 burpees

5 DB bent over rows

1 set:

5 DB hang power cleans

5 DB shoulder-to-overheads

5 burpees over the DB

5 DB bent over rows

– Use two DBs.

Skill Work (3 Rounds for weight)

3 sets:

5 DB push presses

25-ft DB overhead lunges

5 DB push jerks

25-ft DB overhead lunges

– Use two DBs.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

4 sets for AMRAP 4:

3 DB hang power cleans

6 DB shoulder-to-overheads

9 burpees over the DB

12 DB bent over rows

– Rest 2:00 between rounds.

BODYWEIGHT

4 sets for AMRAP 4:

3 burpees to a target (12 in)

6 handstand push-ups

9 burpees over a line

12 DB bent over rows

– Rest 2:00 between rounds.
WORKOUT NOTES

2+ rounds/AMRAP.

Light-to-moderate DB loads (35/50 lb or less). Use two DBs if possible.

Reduce DB load as needed, reduce burpee reps to 7 or 5, and use just one DB if necessary.