CrossFit – Fri, Jun 26
General Warm-up
AMRAP 2 minutes x 6 (6 Rounds for reps)
15 Burpee Box Jumps 24/20″
Max Split Jerks 115/75lbs*
Rest 2:00 between AMRAPs
*Barbell comes from the floor, alternate the lead foot every rep, score is total split jerks
Feel: Gas
Pace: Sustain
Target Score: 7+ Split Jerks per AMRAP
Firebreather: 11 4/8 + Split Jerks per AMRAP
Extra Credit (Checkmark)
2 Rounds
1 Set of Bar Muscle Ups
Row 500m @ Flush Pace
1 Set of Chest to Bar Pull Ups
Row 500m @ Flush Pace
1 Set of Toes to Bar*
Row 500m @ Flush Pace
Choose a set in round 1 that you can match or improve on in round 2 for all three movements. Flush pace = nice and easy. You should feel like the row is helping not hurting.
*Note the change from the typical progression.
3 Rounds
:20 Burpees
:10 Rest
:20 Box Step Ups
:10 Rest
:20 Alternating Dumbbell Hang Clean and Jerks
:10 Rest