CrossFit – Tue, Jun 9
General Warm-up
AMRAP 15 Minutes (AMRAP – Rounds and Reps)
21 Burpee Box Jump Overs 24/20″
Rest :30
21 Thrusters 95/65lbs
Rest :30
15 Burpee Box Jump Overs 24/20″
Rest :30
15 Thrusters 95/65lbs
Rest :30
9 Burpee Box Jump Overs 24/20″
Rest :30
9 Thrusters 95/65lbs
Rest :30
Feel: Gas
Pace: Sustain
Target Score: Finish 1 Round + the 21s in round 2
Firebreather: 2 Rounds
AMRAP 2:00 (AMRAP – Reps)
No Jump Rope Climbs*
Rest 3 Minutes
Then
Complete the number of Rope Climbs from the AMRAP for time with jumping allowed
*No jump = reach up nice and high to grab the rope then get right into your foot hold vs. jump grab hold
Int Scale: Strict alt grip pull-up
Beg Scale: Ring rows
3 Rounds
:20 Burpees
:10 Rest
:20 Step Ups (Box jumps in R3)
:10 Rest
:20 Air Squast (Empty bar or Light DB Thrusters in R2 and 3)
:10 Rest