CrossFit Lynchburg – CrossFit
Metcon (Time)
10 min Cap
50x Bear Complex with Empty Barbell
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press
Metcon (AMRAP – Rounds and Reps)
20 min “FLOW”
Flow – a steady pace that can be maintained throughout the workout. You should never have to significantly slow down, or rest with hands on knees.
200m Sandbag Run around building
Walking Lunge the length of gym behind rowers
10 Push Ups at end of gym
Bear Crawl at end of gym towards rig then turn and complete the entire length of gym
ROMWOD
