Tuesday October 9, 2018 - Overhead Waves


Warmup:

:10 HARD

:20 EASY x4 Row

3 Rounds:

100ft Mixed Overhead Carry

5 YTW per position

M1) Push Press

3 Waves :

12-8-6 Build

M2) 12 Min AMRAP

Option A:

50ft DB Single Arm OH Lunge 50/35

10 Alt DB Snatch

50ft DB Single Arm OH Lunge

50 DU

Option B:

50ft DB Single Arm OH Lunge 40/30

10 Alt DB Snatch

50ft DB Single Arm OH Lunge

50 DU/150 SU

Option C:

50ft DB Single Arm OH Lunge 35/25

10 Alt DB Snatch

50ft DB Single Arm OH Lunge

50 SU

Extra Credit:

View Exercise History

4 Sets:

10 Barbell Drag Curl

10 Barbell Skull Crusher

10 Ring Row

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ashley@crossfitfargo.com
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