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
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work