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