“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
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu