190319

Carlisle CrossFit – CrossFit

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Weightlifting

Metcon

Front Squat (3-3-3)

*80% of 1RM + 10#

Metcon (AMRAP – Reps)

LVL 3(RX)

12 Min AMRAP

Thrusters (85/55)

Box Jumps (24/20)

1,1,2,2,3,3

Then 25 DU

4,4,5,5,6,6

Then 25 DU

Continue adding 1 Rep, do 3 Rounds then complete 25 DU

7-9 Then 25 DU

10-12 Then 25 DU

LVL 2

12 Min AMRAP

Thrusters (75/45)

Box Jumps (20/18)

1,1,2,2,3,3

Then 50 Singles

4,4,5,5,6,6

Then 25 DU

Continue adding 1 Rep, do 3 Rounds then complete 50 Singles

7-9 Then 50 Singles

10-12 Then 50 Singles

LVL 1

12 Min AMRAP

Thrusters (65/35)

Box Jumps (Decreased height)

1,1,2,2,3,3

Then 25 Singles

4,4,5,5,6,6

Then 25 DU

Continue adding 1 Rep, do 3 Rounds then complete 25 Singles

7-9 Then 25 Singles

10-12 Then 25 Singles

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