CrossFit Lockhart – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

Tire Flips

Metcon

Metcon (Time)

Option A:

100 single arm alt. hang Dumbbell C&J

80 Push-ups

60 Sync sit-ups

80 Push-ups

100 single arm alt. hang Dumbbell C&J

Option B:

80 single arm alt. hang Dumbbell C&J

60 Push-ups

40 Sync sit-ups

60 Push-ups

80 single arm alt. hang Dumbbell C&J
Time Cap: 23 minutes

Dumbbell Suggested DB weight:

50/35

35/25

25/15

15/10