CrossFit – Tue, Dec 23
General Warm-up
AMRAP 15 Minutes (AMRAP – Rounds and Reps)
2 Rope Climbs
20 DB Snatches 50/35lbs
Run 200m
DB Snatches are performed as 10 on one arm, then 10 on the other.
Run Alternatives
500m Echo/Assault Bike
400m C2 Bike
160m Air Runner
Feel: Gas
Pace: Sustain
Target Score: 4+ rounds
Firebreather Score: 6+ rounds
Power Clean (Touch and Go Power Clean
10-8-6-4-2
10-8-6-4-2
Row 500m Between Sets to Flush
Start between 60 and 70% for your set of 10 with the goal of going heavier each set.)
4 Rounds
100m Run
12 DB Hang Snatches
2 Lay to Stand Rope Climbs or 6 Ring Rows