CrossFit – Tue, Jul 28
General Warm-up
AMRAP 15 Minutes (AMRAP – Rounds & Reps)
1 Strict Muscle Up
1 Deadlift 365/245lbs
2 Strict Muscle Ups
2 Deadlifts 365/245lbs
3 Strict Muscle Ups
3 Deadlifts 365/245lbs
Do not exceed 85% of your max deadlift (425/285lbs)
When you complete the set of 3 deadlifts, go back to 1/1.
Feel: Muscle Overload
Pace: Sustain
Target Score: 3+ rounds
Firebreather Score: 4+ rounds
Stamina (4 Rounds for reps)
Every 2:00 for 4 Rounds
Echo Bike for Calories in :20 @ P2
Flush on 1 Damper C2 Bike in Remaining Time
P2 = Send, but with great posture and smooth breathing. You can expect a small amount of power loss from round to round.
AMRAP 5 minutes
100m Run or :30 Machine
8 Russian Kettlebell Swings
8 Ring Rows/ 8 Box or Bench Dips
*Alternate from round to round