North Ankeny CrossFit, CrossFit Des Moines Urbandale, CrossFit Waukee – CrossFit

Weightlifting

Metcon (Weight)

3:00 EMOM

3 Dip + Shrug

3 Dip + Shrug & High Pull

3 High Hang Muscle Snatches

3:00 EMOM

3 High Hang Muscle Snatches

3 Snatch Balances

3:00 EMOM

3 High Hang Power Snatches

3 Hang Power Snatches

Metcon

Metcon (AMRAP – Reps)

20-minute Partner AMRAP

60-40-20-40

Kettlebell Goblet Lunges 53/35 (70/35)

Kettlebell Swings 53/35 (70/35)
Trade working with a partner every 2 minutes. Start each two minute section with a 150m (200m) run.

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