181212

Carlisle CrossFit – CrossFit

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Performance Care Lower Body

Metcon (No Measure)

10 Min AMRAP for Quality

20 Shoulder Taps (10 ea side)

10 Single Arm DB Presses (Moderate) (R+L)

25′ SA Farmers Carry (R_)

10 SA High Pulls (R+L)

25′ SA Farmers Carry (L)

50′ Bear Crawl

Weightlifting

Strict Press (3-3-3-3-3)

Build to a heavy 3

70-80-85-90-95+

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

LVL 3(RX)

Max Unbroken Wall Balls (20/15)

20 Cal Row

LVL 2

Max Unbroken Wall Balls (15/10)

20 Cal Row

LVL 1

Max Unbroken Wall Balls (10/8)

15 Cal Row

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