CrossFit – Thu, Sep 17
General warm-up
EMOM 20 Minutes, alternating movements (10 Rounds for reps)
(10 of each)
– 6 Alternating DB Snatches, AHAP
– :30 Max Calorie Echo/Assault Bike
Two Scores:
– Heaviest DB Weight for at least 3 rounds
– Total Calories Biked’
DO NOT DROP DUMBBELLS!
Feel: Cardio/Gas
Pace: Reach/Sustain
Target Score: 8/6+ calories, 60/40lbs+
Firebreather Score: 15/10+ calories, 80/55lbs+
Score- Cals (Calories)
Total # of cals recorded^^^
Extra Credit: (Checkmark)
4sets:
20 Ring Rows
20 DB Push Press
3 Rounds
:20 Echo/Assault Bike
:10 Rest
:20 Alternating DB Snatches (Light DB)
:10 Rest
:20 Handstant Hold
:10 Rest