September 29, 2021

CrossFit Timoro – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:00

5 KB Swings Single Arm Swings (50/35)

10 Up-Downs to Plate

* Rest 3:00

AMRAP 4:00

10 Russian KB Swings

10 Up-Downs to Plate

* Rest 3:00

AMRAP 3:00

Max Distance Single KB Carry

Skill Work

Metcon (No Measure)

3 Set:

20 Alternating Single Leg Deadlifts

10 Single Arm Bent Over Rows/Arm

:30 Single Arm KB Rack Hold/Side