CrossFit – Fri, Jun 12
General Warm-up
AMRAP 28 minutes (AMRAP – Rounds and Reps)
3 Back Squats 275/185lbs
50 Double Unders
Machine
Rest 2:00
Machine Menu:
– 1500/1400m C2 Bike
– 750/675m Row or Ski
– 1.8/1.6k Air Bike
– 600m outdoor run
Feel: Cardio
Pace: Sustain
Target Score: 4 rounds
Firebreather: 4 rounds + squats and DU reps in round 5
6 Rounds (6 Rounds for reps)
1 Smooth Even Set of Ring Muscle Ups
Rest 2:00
Choose a number you’re 100% sure you can hit for all 6 sets.
400m jog
15 Air Squats
Then, after coach-led back squat instruction:
3 Rounds
10-8-6 Back Squats*
30 Jump Ropes
1:00 Machine
*Build in weight starting with Empty bar.