Friday Sweat

CFD – SWEAT!

Metcon

Metcon (No Measure)

0-5min.

45/30 Cal Assault Bike

Max DB Hammer Curls in remaining time.

5-10min.

AMRAP:

10 Bench Press 135/95lb.

15 Sit-Ups

20 American KB Swings 53/35lb.

10-15min.

Row 500m

Max DB Skull Crushers in remaining time.

15-20min.

AMRAP:

10 Bench Press 135/95lb.

15 Sit-Ups

20 American KB Swings 53/35lb.

20-25min.

400m Run

Max DB Hammer Curls in remaining time.

25-30min.

AMRAP:

10 Bench Press 135/95lb.

15 Sit-Ups

20 American KB Swings 53/35lb.

30-35min.

Ski 500m

Max DB Skull Crushers in remaining time.
-Start where you left off for the AMRAPs.

– For curl and skull crusher weight, shoot for something you can get 10-15 reps unbroken with.

© 2015 All rights reserved. Crossfit Distinction