Fri Jun 5

Train
”One More Rep Event 2”
3 Rounds For Time (20 Min Cap):
50/40 Calorie Row (round 2 is a 500m Run)
25 Wallballs @ 20/14
25 Toes-to-bar
25 DB Snatches @ 50/35

Move
20 Min AMRAP:
20/15 Calorie Row
10 Wallballs
10 Knee-raises (or Abmat sit-ups)
10 DB Snatches

Warm-up
3 Min Row OR 4-600m Run
THEN, 2 Sets:
5 Strict or Weighted Sit-ups
10 Goblet Squats
10 Goblet Reverse Lunges

Strength
5 Front Squats @ 75%
Every 2.5 Min x 3 Sets

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Stimulus
Strength: focus on an upright position, stable midline, and balanced feet. Performed well, you should feel very strong at these weights and percentages. Option to do heavy DB front squats for better positions

Train/Move: this is an event in an upcoming local competition at CrossFit 306. There are three rounds with the second round subbing the row for a 500m run (run halfway to the orange post and the Best Western sign). In order to complete within the time cap, you are aiming for 6:40 rounds, giving you 3 mins on the rower and just over one minute each on the remaining three movements. This is very challenging, reduce the reps of TTB and weight of snatches as needed