CrossFit Magnolia – Competitor
Warm-up (No Measure)
After class
Metcon (AMRAP – Reps)
Tabata For Reps: (8 rounds – 20s on/10s off)
Chest to bar pull-ups
Air squats
Push ups
Row (calories)
-Rest 1 minute between movements
-Goal is to have at least 90 seconds of rowing each time. Scale the front squat weight to one that can be squat cleaned and done unbroken for the majority of rounds.
Warm-up (No Measure)
OR
Metcon (AMRAP – Reps)
——Partially Loaded——
5 Rounds for reps:
In 3 minutes,
20 DB Front Squat (50/35)
20 Object jumps
Max Burpee
-Rest 3 min-
-Goal is to have at least 60 seconds of burpees each time. Pick an object that is a challenging height for the jumps. If you can’t find something high enough, consider jumping completely over a smaller object (i.e. a hurdle).