CrossFit – Fri, Dec 19
General Warm-up
AMRAP 16 minutes (AMRAP – Rounds and Reps)
45 Double Unders
9 Chest to bar pull ups
12 Power Cleans 115/75lbs
Rest 1:00
Feel: Muscle Overload
Pace: Sustain
Target Score: 4+ rounds
Firebreather: 6+ rounds
Skill (3 Rounds for reps)
Death by 15ft HS Walks
Minute 1: 15ft HS Walk
Minute 2: 15ft HS Walk x 2
Minute 3: 15ft HS Walk x 3
And so on
If you fail at minut 4 or earlier, rest 3:00 and repeat.
AMRAP 7 Minutes
100m Run/30 Jump Rope Reps*
8 Ring Rows
8 Plate Ground to Overhead
*Alternate between Run and Jump Rope each round.