At Home – Tue, Dec 6

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

:20 lateral hops over a DB

– Rest :10

:20 air squats

– Rest :10

2 sets:

:20 lateral up-downs over a DB

– Rest :10

:20 DB goblet squats

– Rest :10

2 sets:

:20 lateral burpees over a DB

– Rest :10

:20 DB squats

– Rest :10

Pre Workout (6 Rounds for weight)

Every 1:30 x 6 sets:

7 DB hang power snatches

– Cycle the DBs as quickly as possible.

Metcon (Time)

EQUIPMENT

For time:

30-20-10:

Lateral burpees over a dumbbell

DB squats

SCORE:TOTAL TIME

BODYWEIGHT

For time:

30 lateral burpees over a line

50 air squats

20 lateral burpees over a line

35 air squats

10 lateral burpees over a line

20 air squats
WORKOUT NOTES

5:00-10:00.

Light DB load (35/50 lb or less).

Reduce DB load to be able to complete 30 squats in 1-2 sets and reduce burpees reps to 21-15-9.