CrossFit – Fri, Jul 24
General Warm-up
AMRAP 2 minutes x 3 (3 Rounds for reps)
Max Squat Snatches
Rest 2:00 between rounds
Barbell Weights increase each round:
Men: 135-165-185lbs
Women: 95-115-125lbs
no target
Pick your Poison: Strength or Cardio (AMRAP – Reps)
Strength: Inverted Barbell Row
5×10
Rest 2:00 between sets
Rx: Body is parallel to the ground when arms are extended. If 10 reps at this difficulty is no sweat, add a plate for added resistance.
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Cardio Interval: Every 3:00 for 4 Rounds
Max Calorie Row in 1:00 @ P3
Flush on Echo Bike in Remaining Time
P3 = Controlled send. You should be able to repeat your score each round.
Inverted row, compare to 5/20
Alternating movement EMOM 6 minutes (2 rotations)
1- 12/9 Calorie Machine
2- 15 PVC Overhead Squats
3- 20 Kettlebell Swings