PRIMUS CrossFit Orlando

🔥🔥Hawt Fire, 4-30-2020🔥🔥

Equipment needed: Plates, dumbbells, box, any heavy object to carry.

Zoom: https://zoom.us/j/94219483901…840596

LOW
12′ EMOM

  • 100m run
  • 12 light DB snatches or plate ground-to-overhead
  • 10 ball slams + 5 sit-ups
  • 16 step-ups (no weight)

Notes: If you don’t have a lighter dumbbell for this part, go with a plate ground-to-overhead instead.

MEDIUM
3 rounds of the following:
200m weighted carry (sandbag, plate, farmer’s carry, any object)
10 weighted step-ups (same as above)
15 dumbbell snatches (50/35) or plate ground-to-overheads
10 burpees
30″ plank holds
40 Russian twists w/weight
30″ overhead holds (plate, dumbbells, etc)

Notes: Should take around 20 minutes. This is a good vested workout, although expect your heart rate to get jacked up for it.

HIGH
2’ max effort reps:
60″ ball slams / 60″ burpees

Notes: go nuts and get as many reps as you can!

Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.