CrossFit – Thu, Apr 2
General Warm-up
AMRAP 13 minutes (AMRAP – Rounds and Reps)
120 Double Unders
18 Push Ups
10 Deadlifts 275/185lbs
Feel: Gas
Pacing: Sustain
Target Score: 3+ rounds (4:00/rd)
Firebreather: 4+ rounds (3:00/rd)
Shoulder Press (Strict Press – Volume
12-10-8-6
12-10-8-6
Start your set of 12 between 55 and 65%, then add weight each round.
Air Bike 1,000m Between Sets to Flush)
AMRAP 7 minutes
1k Bike or 500m Row
Then in time remaining, AMRAP of:
20 Jump Rope Reps*
10 Russian KB Swings
:30 Elbows Plank