CrossFit Des Moines Urbandale – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 rounds, 1:00 of each exercise:

Tire Flips

Box Jumps 24/20

Dumbbell Power Cleans 50/35

ABMAT Sit-ups

Walking Lunges

-Rest-

Auxiliary Strength

Metcon (No Measure)

3 sets

10 Single Arm Dumbbell Press + Front Rack Hold (R)

10 Single Arm Dumbbell Press + Front Rack Hold (L)

10 Reverse Fly

Bench Press (8-6-4-8-6-4)

%’s: 60-65-70-65-70-75

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