Wednesday 200415

CrossFit Rx – CrossFit


Join us for a coach-led @ home Zoom workout!! Click on the link below to hop in on the fun.



Meeting PW: 577693

Metcon (No Measure)

On the 3:00 x 7 Rounds:

12 Alternating Dumbbell Power Snatches (odd object ground to overhead)

6 Burpees over Dumbbell (odd object)

12 Dumbbell Step-Back Lunges (Lunges w/ odd object)

6 Burpees over Dumbbell (odd object)

*12 power snatches/ front rack reverse lunges


3 Rounds:

:30s Max Double DB Row

:30s Max Clap Pushups

:30s Max Double DB Romanian DL

:30s Max Pushups


Cool down thoughts:

Two easy bulk-cook carb options are

– white rice (use a rice cooker or an Instant Pot)

– steamed sweet potatoes or russet potatoes (the Instant Pot gets this done quick)

This takes zero prep time and about 20 minutes total of cook time.

What is your go to bulk food item?

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