Friday

CrossFit Kendall – CrossFit

LifeReady Training

SWOD: Metcon (Weight)

EMOM for 8 minutes:

1-Clean + 3 Front squats

2-40 Double-unders

*70% of 1RM clean

WOD: Metcon (AMRAP – Rounds and Reps)

12 minute Amrap:

8 HSPU

6 Hang Cleans #135/95

14 Wallballs #20/14

RxReady Training

A.: Handstand Walk (5x30ft)

B.: Metcon (Weight)

14 minutes EMOM:

1-25ft Down and Back

DB OH Walking Lunge #50/35

2-10 GHDSU

*single-arm oh lunge

C.: Hip Extension (3×15)

*using GHD

D.: Metcon (AMRAP – Rounds and Reps)

12 minute Amrap:

8 HSPU

6 Hang Cleans #185/125

14 Wallballs #20/14

Kendall Barbell Club

A.: Back Squat (60/2 60/2 60/2 )