CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Sec Row

:15 sec Double Dumbbell Farmer Carry Hold (light)

5 Double Dumbbell Shoulder Press

5 Double Dumbbell Deadlift

5 Up Downs

Metcon (Distance)

Teams of 2

20:00 Amrap

P-1 Rows Max Distance

P-2 Completes full Round:

40yd Double Dumbbell Farmer Carry

8 Double Dumbbell Power Cleans

40yd Dumbbell Farmer Carry

4 Devils Press

After P2 completes a full round, switch. Continue in this way for 20 minutes. Score is total meters.

Acccessory

Mobility (1:00 each)

Lacrosse Ball

– Hands

– Forearm

– Traps and Shoulders