CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Bike Erg (or Air Bike)

5 DB Deadlifts

5 DB Hang Clean and Jerks

50 ft mixed grip carry

(increase DB weight across rounds)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 Hang DB Clean and Jerks

15/12 Cal Bike Erg (or 12/10 Air Bike)

50 ft Farmers Carry

–3:00 Rest–

AMRAP 10

9 Dumbbell Deadlifts

15/12 Cal Bike Erg (or 12/10 Air Bike)

50 ft Mixed Grip Carry*

*1 DB at side, 1 DB in front rack, switch after 25 feet.

Mobility

Walk for 2 mins

Mobility:

2:00 Couch Stretch r/l

Pigeon Pose