Email us: cfhamptons@gmail.com

Friday

18
Oct

Friday

CrossFit Hamptons – CrossFit

Weightlifting

Paused Front Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

Metcon

Nine Yards (AMRAP – Rounds and Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.
The weight on the bar should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. Calories on the machine will remain the same for men and women.

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