CrossFit – Wed, May 27
General Warm-up
6 Rounds each for time (6 Rounds for reps)
300/270m Row or Ski
15/12 Calorie Air Bike
Rest 1:1 or alternate full rounds with a partner
Feel: Cardio
Pace: Sustain
Target Score: <2:30/rd
Firebreather: <2:00/rd
Squat Clean (“Pause Mid Thigh Squat Clean
7×3*
7×3*
*Split Jerk after final rep of each set
Spend 1-2 minutes flushing slowly on a machine between sets.
)
Before completing, ask yourself, do you still feel Murph?? If so, skip this or keep it very light!
Lower the bar down to mid thigh with the torso getting out over the bar slightly, so you have to mimic getting back to power position as you would from the floor.
AMRAP 8 minutes
Row/Ski :45
10 Walking Lunges
Air Bike :20 HARD
Walk 100m before starting next round