CrossFit – Tue, Aug 18
General Warm-up
6 RFT (Time)
6 rounds for time
Run 400m
5 Push Jerks 185/125lbs
Int: 135/95
Scale: 95/65
*Any weight that can be performed unbroken
*decrease run if not completing in under 2:15min
Feel: Gas
Pace: Reach/Sustain
Target Score: 14-18 minutes
Firebreather Score: sub 14 minutes
For Time (Time)
20 Turkish Get Ups 70/53lb KB
Int: 53/35
Scale: 35/26
- they should be heavy but use lighter weight to allow for 2 reps per arm before switching
Feel: Muscle Overload
Pace: Sustain
Target Score: <10:00
3 Rounds
100m-200m-300m Run
8 Plate Ground to Overhead 15/10lbs plate
:10-15 Handstand Hold