CrossFit – Sat, Aug 8
General Warm-up
For total time, alternate full rounds with a partner: (Time)
12 Rounds (6 each)
5 Wall Walks
6 Power Cleans 185/125lbs
Then, after 12 rounds:
8 Rounds (4 each)
100′ Bear Crawl
9 Power Cleans 135/95lbs
*Pairs complete 12 total rounds of the wall walk/power clean couplet, then move onto 8 total rounds of the bear crawl/power clean couplet.
Feel: Gas
Pace: Sustain
Target Score: Sub 34 mins
Firebreather Score: Sub 20 mins
2 Rounds (2 Rounds for reps)
1 Set of Bar Muscle Ups
Row 500m @ Flush Pace
1 Set of Chest to Bar Pull Ups
Row 500m @ Flush Pace
1 Set of Pull Ups
Row 500m @ Flush Pace
Choose a set in round 1 that you can match or improve on in round 2 for all three movements. Flush pace = nice and easy. You should feel like the row is helping not hurting.
3 rounds per partner, alternating full rounds
10 Kettlebell Swings
5 Burpees
10 Kettlebell Swings