Workout of the Day

January
3
2018

No barbell

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (AMRAP – Reps)

EMOM for as long as possible:

1st min:

2 kb swings #53/35

2nd min:

2 hand release burpees

3rd min:

4 kb swing

4th min:

4 hr burpees

5th min:

6 kb swings

6th min:

6 hr burpees

etc…… add 2 reps of each until you can not complete number of reps within min

score is total number of reps completed

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