CrossFit – Sat, Jan 17
General Warm-up
AMRAP 20 minutes alternating full rounds with a partner (AMRAP – Rounds and Reps)
3 Deadlifts 315/205lbs*
20/15 Calorie C2 Machine**
Athletes may rotate machines from round to round as desired.
*No heavier than 80% 1RM
**15/12 Calorie Air Bike
Feel: Cardio
Pacing: Sustain
Target Score: 12+ Rds (6 each)
Firebreather: 16+ Rds (8 each)
Extra Credit (Checkmark)
Bar Muscle Up Misfit Sets
4 Rounds
1 Easy set of Bar Muscle Ups
Rest 3:00
Then
1 Max Set of Bar Muscle 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.
AMRAP 6 Minutes with partner
Partner 1: 1:00 Machine
Partner 2: 8 Plate Ground to Overhead + Overhead Hold in time remaining
*Switch every minute