CrossFit – Sat, Mar 7
General Warm-up
12 Rounds for time with a partner (Time)
Partner 1: Run 200m
Partner 2: 10 Wallballs 20/14bs to 11/10′ + 6 Strict Pull Ups
Both partners work at the same time, and switch stations once both are finished. One round is when both partners finish both stations (each athlete does 12 rounds).
Feel: Cardio
Pacing: Sustain
Target Score: 12+ rounds
Firebreather: 16+ rounds
Bench Press (“Speed Work
Every 1:30 for 8 Sets
3 Bench Press
Every 1:30 for 8 Sets
3 Bench Press
*Sets 1-2: 65%
Sets 3-4: 62.5%
Sets 5-6: 60%
Sets 7-8: 57.5%
Ski Between Sets as needed to Flush
Control the bar down, the press up as fast as you can. If you press as hard as you can 24 times, gains)
AMRAP 6 minutes
Jog 100m
8 Air Squats
:15 Dead Hang from bar