Strength

13
Jan

Strength

Virtuous Fitness – CrossFit

Strength

Every 2 Minutes for 6 Sets (12 Minutes)

Duel KB Split Squat (6/side)

Wallsit (45seconds)

Workout of the day

Metcon (Time)

“Lungs, Legs and All the Above”

15-12-9

Power Snatch

Wall Balls

Recommended Loading:

Ladies: 75lbs

Men: 115lbs

Wallball: 20/14

Beginners:

Ladies: 55lbs

Men: 75lbs

or DB Snatch

Wallball: 14/10

Advanced:

Ladies: 95lbs

Men: 135lbs

OPTIONAL:

Row/Bike: 100, 75, or 50 Calories For Time

100 Cal (Time)

100 Cal on Bike/Rower/Ski ERG

75 cal (Time)

75 Cal on Bike/Rower/Ski ERG

50 cal (Time)

50 Cal on Bike/Rower/Ski ERG