BayWay CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

EMOM X 12

MIN 1 – 12 Front Rack Alt. Lunges*

MIN 2 – DB Bent Over Rows

*Barbells come from the floor.
Record heaviest set of lunges.

Metcon

Metcon (Time)

EMOM x 10 MINUTES*

6 Alt. DB Snatches 50/35 + 5 Burpees

*Perform both movements every minute
Score is your slowest time…