Row/Burpees/OH Squats

Monday (8/13)

Caffeinated CrossFit Gym, Smyrna, GA

 Stretch

Stretch

Strength:

Take 15 min to warm up OHS/FS for metcon. Work on form and technique.

Use 6x2 every 90 sec-2 min as a guideline.

Metcon:

AMRAP 4: 
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55) 
rest 2 minutes
AMRAP 4: 
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65) 
rest 2 minutes
AMRAP 4: 
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80) 
rest 2 minutes
AMRAP 4: 
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

*Option B: Front squats for overhead squats.