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).

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