Coach Rob“Crows Nest” (if you’ve been there, talk to me)
“Crows Nest” Part #1
AMRAP 5: 15-12-9 Kettlebell Swings (72/53) Front Squats (135/95) Calorie Row
Rest 5:00
“Crows Nest” Part #2 AMRAP 5: 15-12-9 Kettlebell Swings (72/53) Front Squats (115/80) Calorie Row
***2 separate scores
Strength - Front Squats
ROYCE DUNN 3 Sets: 6 Thrusters (135/95) 150m Run 9 Thrusters (115/80) 100m Run 12 Thrusters (95/65) 50m Run -rest 3 minutes between sets- Strength Deadlift
TYLER AND BAYLEE 8 Rounds 10 Dumbbell Snatches (50/35) 50 Double Unders 25’ Handstand Walk -rest 2:00 b/t rounds- Strength - Back Squats
VICTORIA CAMPOS 20 Minutes EMOM Row 200/175m EMOM -rest 5 minutes- 10 Minutes EMOM 8 Power Clean and Jerks (115/80) -rest 5 minutes- 10 Minutes 6/5 Bar Muscle Ups EMOM