Saturday, July 24th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

B. Mobility

Worlds Greatest Stretch

10 reps/side

C. Specific

2 sets @Hard

10 Wall balls

5 Burpees

5 Cal row

Rest 1 min


A2: Metcon (AMRAP – Rounds and Reps)

Team Version

AMRAP 30 mins

42 Thrusters 115/75lbs

42 Bar facing Burpees

42 Cal Row

You go, i go. One person working at a time

Extra Accessory

Metcon (No Measure)

Bird dog + row

3 x 10/side

Rest 30 sec between sides and sets