CrossFit – Sat, Feb 28
General Warm-up
AMRAP 18 minutes, alternating full rounds with a partner: (AMRAP – Rounds and Reps)
Run 150m*
5 Shoulder to OH 155/105lbs
*Run performed as 25 meters out, 25 meters back, 3 times. If weather is a limiting factor, perform 7 shuttle runs (25ft out, 25ft back = 1).
Feel: Cardio/Gas
Pace: Reach
Target Score: 18+ rounds total (one per minute)
Firebreather Score: 24+ rounds total (one every :45)
Back Squat (“Back Squat
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
1 @ 80-90%
4 @ 70-75%
3 @ 75-80%
2 @ 80-85%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.
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Spend at least 2:00 on a machine or walking nice and slow during your rest periods
Alternate full rounds with a partner until both have completed 4 rounds each:
5 Shuttle Runs (25ft out/back)
10 Plate Ground to OH