CrossFit – Tue, Jun 23
General Warm-up
Back Squat (Back Squat
12-10-8-6
12-10-8-6
Start your set of 12 between 55 and 65%, then add weight each round.
Bike 1,000m Between Sets to Flush
Volume work percentages vary quite a bit athlete to athlete. If technique is wavering during your sets, it’s too heavy. )
If it feels light, just stand up faster.
AMRAP 16 minutes (AMRAP – Rounds and Reps)
8 Pull Ups
600/540m Row
8 Pull Ups
100m Object Carry*
*Object Carry Options:
– Empty Sled Push
– 100/70lbs Sandbag
– 53s/35s Kettlebells
– 50s/35s Dumbbells
Feel: Cardio
Pace: Sustain
Target Score: 4rds
Firebreather: 5+rds
3 Rounds
1:00 Row
10 Ring Rows
50m Light object carry
10 russian baby makers