CrossFit – Mon, Jul 20
General Warm-up
Power Clean (“Power Clean
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%
Drop and reset reps. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
AMRAP 12 minutes (AMRAP – Rounds & Reps)
7 Burpee Get Overs 30-40″
3 Muscle Ups
Feel: Gas
Pace: Sustain
Target Score: 5+ rounds
Firebreather Score: 8+ rounds
3 Rounds
7/5 calorie machine or 150m Run
3 Burpee Get Overs
:10 Ring Support Hold + Controlled negative