CrossFit – Wed, Oct 29
General Warm-up
Bench Press (“Bench Press
In less than 10 minutes, build up to a heavy single.
Then, based on that single:
3 @ 70-80%
2 @ 75-85%
1 @ 85-90%
3 @ 75-85%
2 @ 80-90%
1 @ 90%+
1 @ 90%+
In less than 10 minutes, build up to a heavy single.
Then, based on that single:
3 @ 70-80%
2 @ 75-85%
1 @ 85-90%
3 @ 75-85%
2 @ 80-90%
1 @ 90%+
1 @ 90%+
Rest as needed between sets
Build within the first wave of 3-2-1. The next 3-2)
AMRAP 16 Minutes (AMRAP – Rounds and Reps)
250/225m Ski
6/4 Muscle Ups
Target Score: 2:00-2:30 Rounds
1k Bike or 400m Run
20 Banded Pull Aparts
20 Push Up to Plank Transitions
750m bike or 300m Run
15 Ring Rows
15 Push Ups
500m bike or 200m run