05/07/2015

BK Fit Studios – Cross Training

QOD

What was your first job?

Warm-up

10min: AMRAP (No Measure)

30 Single Unders

10 Beat Swings

10 Ring Rows

10 Goblet Squats

15 Seconds Hold in Front Squat (bar)

Strength / Skill

Above-The-Knee Power Clean (3-3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

6 Hang Squat Clean (115/75)

4 Over Bar Burpees

9 Front Squat (115/75)

4 Over Bar Bupees

12 Shoulder to Overhead (115/75)

4 Over Bar Burpees