Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

Row For Meters

Into…

AMRAP x 3 MINUTES

5-10 Up-Downs

50’ Farmers Carry

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY

8/8 SA DB Arnold Presses

8/8 SA DB Bent Over Rows
Focus on quality movement, no meausre for weight.

Metcon

Metcon (AMRAP – Reps)

“QUAD AMRAP”

AMRAP x 4 MINUTES

MAX Cals Row

Into…

AMRAP x 3 MINUTES

MAX Distance DB Farmers Carry (AHAP)

Into…

AMRAP x 2 MINUTES

MAX Double Unders

Into…

AMRAP x 1 MINUTES

MAX DB Burpees
Score is the combined number of reps for Row, DU, and Burpee.