CrossFit – Wed, Sep 16
General warm-up
For time (Time)
21-18-15-12-9-6-3
OH Squat 95/65lbs
Toes to Bar
Box Jump 24/20″
Feel: Gas
Pace: Sustain
Target Score: 13-18 minutes
Firebreather Score: sub 13
Accessory Skill/Strength (5 Rounds for reps)
5 Sets
5-10 Wall Walks
Echo Bike @ Flush Pace for 3:00
We’re not working on speed today,
we’re chasing volume. So slow
them down a bit and if you have to
pause during a round, it’s too
many.
3 Rounds
200m Jog
8 Overhead Walking Lunges with
PVC Pipe
5 Box Jumps
5 Hanging Knee Raises