CrossFit Ambush – CrossFit


5 min coach led dynamic

Metcon (5 Rounds for time)

5 intervals each for time of:

*45 second overhead earthquake bar hold from the rack ( athlete chooses the weight )

*50 meter ( 164 feet ) KB farmers carry -down and back from the rig 4 times 70/53lb

*750 meter row

rest 1 minute between intervals

35 minute time cap

at the chest hold with dball or sandbag instead of farmers carry


Cool Down

5 min coach led stretch