8.7.2017

CrossFit North Atlanta – Burn

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min

40 DU (60 singles)

15 Frog Kicks

10 burpees to plate

Max distance shuttle run in remaining time

Rest 1:00

Metcon (AMRAP – Rounds and Reps)

Repeat AMRAP 4 min

Metcon (AMRAP – Rounds and Reps)

Repeat AMRAP 4 min

Metcon (AMRAP – Rounds and Reps)

Repeat AMRAP 4 min

Accessory

AFTER metcon-

3 sets:

5x (each leg) Single leg KB DL

(double bells) – focus on balance

10x Standing plate rotations (45/25)

15 x plate rows