Transcona CrossFit

Thursday Sept 19, 2019

Front Squat   

10×3  

3 sec pause   

Start at 60% 

up 5% every two sets          

Good Mornings         

3×12  

“Rubber Legs”

AMRAP 15     

15 Burpee BJO         

15 Cal Row

30 ft OH luge 50/35

LiteFit

A- 5 x 10

DB Push Press

DB Renegade Rows

B- 7 mins

7 box jumps

7 Devils Press

7 KB deadlifts

C- 8 mins

3 HRPU

3 Med Ball Cleans

6 HRPU

6 Med Ball Cleans

9 HRPU

9 Med Ball Cleans

add 3 reps per round until time runs out

ADD COMMENT