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Tuesday, December 3rd

December 3, 2019

VELOCITY 

 

AMRAP 20

Row 500m

10 squat with plate press 

30 hinged ball slams

10 DB bench press 

30 bench jumps 

 

CASH OUT 

3 rounds 

100 SU

10 DB curl and press 

 

CROSSFIT

 

A.) Barbell/Accessory

 

Strict Press

5x5(across)

2x8 ( drop 10-20 lbs)

 

B.) 4 min work : 1 min rest x 3 stations 

 

I. Bike 1 mile + static hang 

II. Row 750 m + ab mat sit ups 

III. Run 600m + WBs (20/14)

 

**after your cardio is done, acquire as many reps of the second movement possible in the remaining time **

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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