CrossFit – Wed, Jun 17
General Warm-up
AMRAP 16 Minutes, alternating full rounds with a partner: (AMRAP – Rounds and Reps)
5 Burpee Get Overs 30-40″
5 OH Squats 145/100lbs
5 Burpee Get Overs 30-40″
10 Front Squats 145/100lbs
5 Burpee Get Overs 30-40″
Feel: Gas
Pace: Reach
Target Score: 3+ rounds per athlete (2:30/rd or faster)
Firebreather Score: 4 rounds per athlete (2:00/rd)
5 sets (5 Rounds for reps)
5 DB Bench Press AHAP
Rest 3:00 between sets
Competitor Extra (Checkmark)
2 Rounds
1 Set of Bar Muscle Ups
Row 500m @ Flush Pace
1 Set of Chest to Bar Pull Ups
Row 500m @ Flush Pace
1 Set of Pull Ups
Row 500m @ Flush Pace
Choose a set in round 1 that you can match or improve on in round 2 for all three movements. Flush pace = nice and easy. You should feel like the row is helping not hurting.
3 Rounds each with a Partner
Partner 1:
Machine of choice
Partner 2:
Complete once:
3 Burpee Get Overs
9 Kettlebell Swings
3 Burpee Get Overs
9 Goblet Squats