Saturday

CrossFit Roadhouse – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 5 MINUTES (:50 WORK/ :10 REST)

MIN 1 – :20 Step-ups then Max Box Jumps

MIN 2 – Max Alt. DB Tempo Deadlift (3131)

MIN 3 – :20 Single DB Squats then Max Single DB Strict Press

MIN 4 – Max Ring Rows with :02 pause at the top

MIN 5 – :20 Scap Pull-Ups then Max Active Hang

Workout

ROCKY HORROR (Time)

4 ROUNDS FOR TIME

25 Box Jumps (24/20)

10 DB Thrusters (50/35)|(35/20)

25 Pull-Ups

10 DB Thrusters

25 Alt. DB Snatches

-Hard Cap 30:00-

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

50 Box Jumps (24/20)

20 DB Thrusters (50/35)|(35/20)

50 Pull-Ups

20 DB Thrusters

50 Alt. DB Snatches

*P1 works while P2 Rests. Split work as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

4 SETS (:30 ON/:30 OFF)

MOVT 1 – Banded Glute Bridge-Ups

MOVT 2 – Leg Banded Deadbugs

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

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