CrossFit – Thu, Sep 10
General warm-up
AMRAP 14 Minutes (AMRAP – Rounds & Reps)
3 Wall Walks
3 Front Squats 155/105lbs
30 Crossover Single Unders
Pace: Sustain
Target Score: 7+ Rounds
Firebreather: 10+ Rounds
Strength (6 Rounds for reps)
6 Sets:
10 Neutral Grip DB Bench Press
2:00 rest
We’ve been hitting this a couple weeks now, push the weight!
On a 7 minute clock
500m jog
Then in time remaining
AMRAP
15 Jump rope reps*
9 Squats
:15 Handstand hold
*Jump rope reps can be singles, x-
overs or double unders