10.6.19 Sober Sunday

Capstone CrossFit – F.I.T.

Warmup (12)
4 rounds:
15 box step ups
15 cals on rower
15 TRX rows
15 plate G2OH
30 sec. plank

Core (6)
Coaches Choice

AMRAP #1 (10)
*Surprise 100m Run 1x each AMRAP… coaches choice when during the 6 minutes
6 min AMRAP:
8 cal row
8 SA thrusters (4R, 4L)

— 2 min ME burpee pull-ups —

AMRAP #2 (10)
6 min AMRAP:
30 KB russian twists
8 front squats (75/55)

— 2 min ME burpee to a target —

AMRAP #3 (10)
6 min AMRAP:
10 OH Plate lunges (5R, 5L)
2 wall walk to handstands

— 2 min ME burpees —

AMRAP #4 (8)
6 min AMRAP:
8 cals on rower
10 ball slams

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