11.16.20

CrossFit Chesapeake – CrossFit

Strength

Back Squat (3×3)

Back Squat for load:

#1: 3 reps @ 90%

#2: 3 reps @ 90%

#3: 3 reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 8-minutes

•12 Dumbbell Alternating Box Step Ups #35/50 (M50+ 25/40) on 20″”/24″”

•10 Alternating Dumbbell Snatch

•8 Bar Muscle Ups