CrossFit FC East – L.I.F.E.
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
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