CrossFit – Mon, Feb 2
General Warm-up
For time (Time)
14 Bar Facing Burpees
28 Front Squats 135/95lbs
14 Bar Facing Burpees
Rest 2:00
11 Bar Facing Burpees
22 Front Squats 165/115lbs
11 Bar Facing Burpees
Rest 2:00
8 Bar Facing Burpees
16 Front Squats 185/125lbs
8 Bar Facing Burpees
Rest 2:00
5 Bar Facing Burpees
10 Front Squats 205/135lbs
5 Bar Facing Burpees
*Bar comes from the floor
Feel: Gas
Pacing: Sustain/Reach
Target Score: 18-22 minutes (including rest)
Firebreather: Sub 18 minutes (including rest)
Skill (5 Rounds for reps)
CTB Misfit Sets
4 Rounds
1 Smooth set of CTB Pull Ups
Rest 3:00
Then
1 Max Set of CTB Pull Ups
Air Bike at a flush pace (very slow) for majority of rest periods
If you choose the right number for your smooth sets, you’ll get more than that in your max set but won’t be able to double that number.
Once through
3:00 Machine
20 Lunge and Reach steps
:30 Dead Hang
15 Burpees
20 Air Squats