CrossFit – Fri, Aug 14
General Warm-up
AMRAP 15 Minutes (AMRAP – Rounds & Reps)
5 Squat Snatches 135/95lbs
10 Chest to Bar Pull Ups
15 Lateral Bar Burpees
Feel: Gas
Pace: Sustain
Target Score: 4-6 rounds
Firebreather Score: 6+ rounds
6 Sets (6 Rounds for reps)
1 Smooth/Even Set of GHD Sit Ups
Rest 2:00
Consider this maintenence work. Do the math on total volume to avoid soreness.
3 Rounds
:20 PVC Overhead Squats
:10 Rest
:20 Lateral Burpee over PVC
:10 Rest
:20 Ring Rows
:10 Rest