3/28/18

CrossFit Faded Glory – CardioFit

A.: Metcon (Weight)

DBL DB upright row

10 RM in 4 sets 30×1 tempo

Goal is 10% each hand in body weight

B: Metcon (AMRAP – Reps)

Ring Row AMRAP UB 30×1 tempo

C: Metcon (Time)

4 sets

3 min amrap 3 min rest

200 m run

12 slam balls over shoulders

8 jumping pu

D.: Metcon (Time)

4 sets

8 dbl db bent over rows supinated grip

3 :03 Pull up eccentrics

12 wide grip pull downs