CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
40 single unders
8 GHD Hip Extensions
1x Burgener warm-up with empty bar
8 pull-ups or ring rows
Metcon
Metcon (2 Rounds for reps)
For 2 cycles:
Teams of 2, AMRAP in 12 mins of:
30 Double Unders
10 Dumbbell Power Snatches, 50/35 lbs
5 Chest-to-bar Pull-ups
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Partner A will complete a full round of:
30 Double Unders + 10 Dumbbell Power Snatches + 5 Chest-to-bar Pull-ups
…followed by partner B. Continue alternating full rounds for the remaining time