November 23, 2021

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

3 Sets:

200m Jog

:30 PVC Pass Throughs

:30 Alternating Overhead Lunges (PVC)

:30 Bent Over Rows

Accessory Work

Metcon (Time)

4 Sets:

100m Front Rack Carry (heavyweight)

100m Farmer Carry (heavyweight)

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 7:

7 Box Jumps

8 DB Renegade Rows

or

BODYWEIGHT

AMRAP 7:

7 Box Jumps

8 Single Arm Weighted Bent Over Row / Arm