CrossFit – Fri, May 22
General Warm-up
For Time (Time)
10 Deadlifts 315/215lbs
500m Run
10 Deadlifts 315/215lbs
50 Burpees over bar
10 Deadlifts 315/215lbs
20/16 Muscle Ups
Do not exceed 75% of your 1RM deadlift (420/285lb 1RM).
Burpees over bar: lateral or bar facing – anyhow.
Feel: Gas/Muscle Overload
Pace: Sustain
Target Score: 11-16 minutes
Firebreather Score: sub-11 minutes
Shoulder Press (Strict Press
10-8-6-4
10-8-6-4
Start your set of 12 between 60 and 70%, then add weight each round.
Air Bike 1,000m Between Sets to Flush)
Once through
500m Run
15 Controlled Ring Rows
30 Russian Kettlebell Swings
15 Lateral Burpees over PVC