CrossFit – Tue, Sep 1
General Warm-up
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Feel: Gas
Pace: Reach
Target Score: 8-12 minutes
Firebreather Score: sub 8 minutes
Bench Press (10 @ 50% +10lbs
10 @ 50% +15lbs
AMRAP @ 50% +20lbs
Ski 500m Between Sets to Flush)
10 @ 50% +15lbs
AMRAP @ 50% +20lbs
Ski 500m Between Sets to Flush)
Athlete Notes: If this is your first time
in this progression, feel free to drop
the weight 5-10lbs in each set.
3 Rounds
200m Run
12 Kettlebell Swings
8 RIng Rows