Saturday

Ralston Creek CrossFit – NC45

Warm-up

Warm-up (No Measure)

PARTNER WARM UP – Partners will perform max reps of a movement at their station for a 30s window before switching!

ROUND 1

P1: Lunges

P2: Mountain Climbers

ROUND 2

P1: Step Ups

P2: DB Strict Presses

ROUND 3

P1: Up-Downs

P2: Broad Jumps

Strength

Metcon (No Measure)

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

(No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

4 DB Front Squats (50/35)

3 DB Box Step Over (20)

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

(Score is Rounds + Reps)

L3 – 50/35, 20″

L2 – 35/25, 16″

L1 – 25/15, 12?