Jump Lift Row

29
Jan

Jump Lift Row

Live Free CrossFit – CrossFit

Metcon (AMRAP – Reps)

A) E3MOM 9 MINS (EVERY 3 MINS GO FOR MAX DUBS IN 1 MIN WITH 2 MINS REST)

Metcon (Weight)

B1) Weighted Push Ups 21×1 25/10lbs 20/10 reps

B2) Rope Pull ups 3-5 reps each grip

B3) Single arm OH crossbody DB Lunge 8-10 reps each side
Score the weight used for the lunges

Metcon (Time)

C) Rowing Intervals 300m at 1k row pace x4

rest 2 min between sets
Keep it under 1k pace