CrossFit – Wed, Aug 26
General Warm-up
3 Rounds (6 intervals) (6 Rounds for reps)
AMRAP 1:30
600/500m Air Bike
Max Burpee Box Jump Overs 24/20″
in time remaining
Rest 1:30
AMRAP 1:30
10 Burpee Box Jump Overs 24/20″
Max Distance Air Bike in time
remaining
Rest 1:30
Score is total BBJOs and Meters
biked from max rep portions
100m=1 Repetition
Feel: Gas
Pace: Sustain
Target Score: 5+ BBJO/300m+ per interval
Firebreather: 7+ BBJO/500m+ per interval
Accessory Metcon (2 Rounds for reps)
2 Rounds
225/200m Row
60ft Single DB OHWL 60/40lbs
Rest 1:30
60ft Single DB OHWL 60/40lbs
225/200m Row
Rest 1:30
Athlete Notes: If you couldn’t tell, you’re the
one bringing the intensity to the party today.
Go for it.
Feel: Gas
Pace: Reach
Programmer Notes: Simple effective couplet, interval style to force intensity.
3 rounds
:20 Air Bike
:10 Rest
:20 Step Overs
:10 Rest
:20 Burpees
:10 Rest