CrossFit Magnolia – Competitor

Part 1

Before class

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 10 minutes:

5 Back Squat (225/155)

10 GHD Sit ups
-Goal is to finish 10+ rounds. Minimum pace is 1 round per minute, so reduce the weight on the bar to make sure this happens. Bar comes from the ground for this workout.

Part 2

After class

Metcon (No Measure)

3 Rounds for quality:

10 Romanian (stiff leg) Deadlift

60s “T” Hold
-Lay on stomach. Hold arms straight out, hands even with ears. Keep arms and chest off the ground for the allotted time. Hold 5# weights in each hand to increase the challenge.