Wednesday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

5 Push-Up to Pike + :20 Pike Hold

10 Alt Groiners

2 ROUNDS

:20 Active Overhead Hold w/ PVC Pipe*

10 Tempo Overhead Squats (3211)

10 Scap Pull-Ups

5 Kipping Swings

Strength

Front Squat (10RM)

FOR LOAD

10RM Front Squat

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Overhead Squat (95/65)|(65/45)*

9 Up-Downs

9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)