At Home – Sat, Mar 11

CrossFit Timoro – At Home

Warm Up (No Measure)

EMOM 6:

Min. 1 | :45 single-under

Min. 2 | :45 3 air squats + 1 burpee

Min. 3 | :45 alternating DB clean and press

1 set:

10 heel-hook single-leg squats

5 DB hang clean and jerks/arm

200-m run

2 sets:

5 DB hang clean and jerks

10 alternating single-leg squats

200-m run

– Rest :30 between sets.

Metcon (Time)

EQUIPMENT

For time:

30 DB hang clean and jerks

50 alternating single-leg squats

1,600-m run

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

400-m weighted carry

50 alternating single-leg squats

1,600-m run
WORKOUT NOTES

~12:00-17:00.

Moderate-to-heavy DB load (35/50 lb or heavier.)

Reduce DB loading as needed, scale the single-leg squats to a heel-hook variation, and reduce the run to 1,200-m to finish it 9:00 or less.

Post Workout (No Measure)

For completion:

75 strict sit-ups