05 July 2019

FRIDAY 190705

On a 4:00 Running Clock:

Perform Three Individual “Sprint AMRAP Rounds” For Maximum Calories:

Concept2 Row, 21 Calories
30 Dumbbell Thrusters (25lb. / 15lb.)
15 Pull-ps 
10 Thrusters 
Concept2 Row, As Many Calories As Possible (Score) 

Rest up to 3:00 between rounds, and repeat!

Note: Blast through these “Sprint Rounds” for maximum speed and power. Advanced Athletes should strive for consecutive repetitions at each station. Your “score” each round is the number of Calories completed during the final Concept2 Row AMRAP. Rest as needed between rounds.


Save The Date – CAMP Test for Blue – Brown Belt is Saturday, August 31


Friday Special Programs 

CrossFit Strength and Olympic Lifting (8AM – 9AM)


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