CrossFit – Wed, Feb 18
General Warm-up
AMRAP 25 minutes (AMRAP – Rounds and Reps)
*Machine
15 Box Jumps 24/20″
*Machine Menu
– 600m Outdoor Run (480m Air Runner)
– 750/675m Row/Ski
– 1500/1350m C2 Bike
– 1.7k/1.5k Echo/Assault Bike
Feel: Cardio
Pacing: Sustain
Target Score: 5+ Rounds
Firebreather: 6+ Rounds
Squat Snatch (“Touch and Go Squat Snatch
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.”)
3:00 Machine
50 Lateral Line Jumps
3:00 Machine
20 Box Step Ups
3:00 Machine
10 Box Jumps