CrossFit – Fri, Jul 10
General Warm-up
3 Rounds for time (Time)
7 Squat Snatches 115/75lbs
14/10 Calorie Air Bike*
7 Bar Muscle Ups
14/10 Calorie Air Bike*
*Athletes may run 200m for one or both of the Air Bike Calories
Feel: Gas
Pace: Sustain
Target Score: 10-13 minutes
Firebreather Score: Sub 10 minutes
Skill (6 Rounds for reps)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
Alternating EMOM 6 minutes