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CrossFit — September 27, 2021

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2021.09.27

Warm-up
foam roll & stretch

:30 row
10 air squats
10 banded good mornings
5 DB shoulder press (per arm)
10 box step ups / jumps
5 hanging knee raises
:30 row

Metcon (Calories)
8:00 AMRAP
4x 50 single unders + 10 alt. DB snatch (35/20)
max cal row
4:00 rest
8:00 AMRAP
3x 10 box step ups (20) + 10 alt. devil press
max cal row
4:00 rest
8:00 AMRAP
2x 10 hanging knee raises + 10 alt. hang DB cluster
max cal row

Masters 60+ 20/15 for DB, and 16/12 inch box
Metcon (Calories)
8:00 AMRAP
4x 35 dubz + 10 alt. DB snatch (50/35)
max cal row
4:00 rest
8:00 AMRAP
3x 10 box jumps (24/20) + 10 alt. devil press
max cal row
4:00 rest
8:00 AMRAP
2x 10 T2B + 10 alt. hang DB cluster
max cal row

score is total calories rowed for all 3 AMRAPs.

EVERYONE is only using 1 DB today!!