Wednesday – December 2, 2015

Posted: December 1, 2015 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Weightlifting

Weight = 90% (for all 4 sets)

Back Squat (4 x 1)

Metcon

Score = Total Reps

Metcon (AMRAP – Reps)

3 Rounds for Reps

(1 min. at each station)

Slam Ball #40/#25 or Sledge Hammer (Alternating Lead Arm each swing)

Box Jumps 30″/24″

G2OH #45/#25

DB Hang Cleans #50/#35

*1 min. Rest between rounds*
Remix:

3 Rounds for Reps

(1 min. at each station)

Slam Ball *pick your weight*

Box Jumps or Step-Ups

G2OH *pick your weight*

DB Hang Cleans *pick your weight*

*1 min. Rest between rounds*

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