Monthly Archive:November 2017

11.03.17

CrossFit AOA – CrossFit

A: Back Squat (4×10@60%)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double-unders (90 singles)

15 Power Cleans

30 Double-unders

15 Toes-to-bar

11.02.17

CrossFit AOA – CrossFit

A: Hang Squat Snatch + Squat Snatch (7 sets of (1+1) climbing)

Perform set every 1:30

B: Metcon (AMRAP – Reps)

Ascending ladder x 7 mins:

3 Thrusters (95/65)

3 Bar-Facing Burpees

6 Thrusters

6 Bar-Facing Burpees

9 Thrusters

9 Bar-Facing Burpees

Etc.