Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

Partner Warm Up w/ Bike and Dumbbells

AMRAP x 8 min

Partner 1 – 8/6 Cal Bike*

Partner 2 – AMRAP of 4 Double Dumbbell Deadlifts + 4 Double DB Muscle Cleans

At the halfway point, change the dumbbell movements into double DB Deadlifts and double DB snatches.

* Partner 1 is the timekeeper

Strength

Metcon (Weight)

3 SETS

6-12 Front Squats

12 Dumbbell Box Step-overs

-Rest 2:00 b/t Sets-

*Light to Moderate weight on FS. Athlete choice on rep scheme.

Metcon

Metcon (Time)

FOR TIME

3 SETS

15 Double DB Snatch (35/20)

30 Box Jump Overs (24/20)

15 Double DB Snatch

-Rest 1:00 b/t Sets-