CrossFit – Fri, Mar 20
General Warm-up
AMRAP 18 Minutes (AMRAP – Rounds and Reps)
2 Squat Snatches 185/125lbs
2 Rope Climbs
16 Lateral Bar Burpees
Feel: Gas
Pace: Sustain
Target Score: 6-8 rounds
Firebreather Score: 8+ rounds
Front Squat (“Tempo Front Squats
1×1 @ 80-90%
5×3 @ 60-80%
1×1 @ 80-90%
5×3 @ 60-80%
Row 500m Between Sets to Flush
Use your heavy single to decide where to start. The larger than usual percentage range accounts for differences in mobility and technique.
Tempo = full control throughout)
Once through
3:00 Machine, faster for :10 of each minute
10 Controlled Ring Rows
16 Walking Lunge + PVC Pass throughs
10 Lateral Burpees over PVC