CrossFit – Sat, Jul 11
General Warm-up
AMRAP 22 minutes alternating full rounds with a partner (AMRAP – Rounds & Reps)
12 Burpee Box Jumps Overs 24/20″
8 Deadlifts 185/125lbs
Every 2 rounds (1 round per athlete) reverse the order of the movements:
Rounds 1&2: BBJO->Deadlift
Rounds 3&4: Deadlift->BBJO
Feel: Cardio
Pace: Sustain
Target Score: 14+ Rounds
Firebreather Score: 18+ Rounds
Skill (Time)
AMRAP 2:00
No Jump Rope Climbs*
Rest 3 Minutes
Then
Complete the number of Rope Climbs from the AMRAP for time with jumping allowed
*No jump = reach up nice and high to grab the rope then get right into your foot hold vs. jump grab hold
4 Rounds (6:00 clock)
:20 Burpees
:10 Rest
:20 Kettlebell Deadlifts
:10 Rest
:20 Box Jumps
:10 Rest