PRIMUS Fitness

Hawt Fire, 11-19-2020

LOW🔥
12′ EMOM

  • 50m plate bearhug carry (45/35)
  • 10 barbell thrusters + 20 mountain climbers
  • 10 ball slams + 10 jumping jacks
  • 10 Russian kettlebell swings

MEDIUM🔥🔥
“Sushi Rolls”

5′ AMRAP
50 lunges with overhead weight (slammer ball) buy-in, then
50m slammer ball carry
10 ball slams
10 sit-ups (no weight)

2′ rest

5′ AMRAP
50 Russian twist w/weight (plate) buy-in, then
50m plate carry (45/35)
8 kettlebell high pulls
4 tire flips

2′ rest

4′ AMRAP
50 hammerstrike buy-in, then
50m run
10 bicycles
3 thrusters (115/75)

Notes: Each AMRAP is a mini-WOD. Starts with a buy-in, then AMRAP the rounds for the rest of the time.

HIGH🔥🔥🔥
3 rounds / 90″ rest
50m heavy bag bearhug carry + 8 kettlebell swings (72/53)

Notes: bearhug carry 25m out, do the KB swings, then carry back.

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