CrossFit – Fri, Nov 21
General Warm-up
2 rounds for reps: (2 Rounds for reps)
AMRAP 2 Minutes
15 Back Squats 115/75lbs
Max Rep Strict HSPU in remaining time
Rest 2:00
AMRAP 2 Minutes
12 Strict Pull Ups
Max Rep Back Squat 115/75lbs in remaining time
Rest 2:00
AMRAP 2 Minutes
9 Strict HSPU
Max Rep Strict Pull Ups in remaining time
Rest 2:00, then begin round 2.
Back squats are taken from the floor.
Feel: Muscle Overload
Pace: Sustain
Target Score: Scores vary – aim for a minimum of :30 to accumulate “max reps”
6 Sets (Checkmark)
50′ Sled Push
Rest 2:00
Adjust weight round to round to keep it very heavy but always unbroken. You should be slightly unhappy after round 1 and very unhappy after round 6.
Sub sled for 16 Heavy DB walking lunges
Rotate stations every :30 for 6:00 (3 rounds each)