02/02/2018

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

4 min AMRAP

10 Cal Row

5 Power Cleans 155/105

Weightlifting

Metcon (3 Rounds for reps)

3 Sets

1 Full Snatch + Max Hang Snatches

@ 70-75%

Rest 3-4 min

Metcon

Metcon (Time)

AMRAP 3 Minutes

18 Calorie Bike

Max Rep Ring Dips

Rest 2:00

AMRAP 3 Minutes

60 Air Squats

Max Calories on Bike

Rest 2:00

AMRAP 3 Minutes

20 Ring Dips

Max Rep Air Squats

Rest 2:00

For Time

24 Calorie Bike

60 Air Squats

20 Ring Dips

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Supine Twisted Cross Stretch per Side

1 min Eagle Stretch per Side


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