Wellness Revolution CrossFit – CrossFit

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

FITNESS

“Doorbell”

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)

Scoring: Rounds + Reps
GOAL = 3+ Rounds

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

“Doorbell”

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict C2B Pull-ups

15 Dumbbell Deadlifts (70’s/50’s)

15 Dumbbell Front Squats (70’s/50’s)

Scoring: Rounds + Reps
GOAL = 3+ Rounds

Metcon (AMRAP – Rounds and Reps)

ESSENTIALS

“Doorbell”

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Banded Pull-ups

15 Dumbbell Deadlifts (35’s/20’s)

15 Dumbbell Front Squats (35’s/20’s)

Scoring: Rounds + Reps
GOAL = 3+ Rounds