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TOA CrossFit – CrossFit

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Weightlifting

5-5: Front Squat (5-5-5-5-5)

Tempo: 32X1

Weightlifting

Goblet Squat (10-10-10-10-10)

Use 2x KB’s in front rack.

Tempo 32X1

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 4-minute running clock, perform as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Toes to Bar

20 Push-Ups

30 Jumping Air Squats
Rest 90 sec between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

Metcon (AMRAP – Rounds and Reps)

Against a 4-minute running clock, perform as many rounds and reps as possible of:

3 Strict Pull-Ups

6 Hanging Leg or Knee Raises

12 Push-Ups

24 Jumping Air Squats
Rest 90 sec between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

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