CrossFit – Tue, Sep 15
General warm-up
AMRAP 2:00 x 5 (5 Rounds for reps)
5 Bench Press @ 70%+
Max Rep Strict Pull Ups
Rest 2:00 between rounds
Pull Ups:
– Rounds 1-2: Regular Pull Ups
– Rounds 3-4: Chin Ups
– Round 5: athlete’s choice
Feel: Muscle Overload
Pace: Sustain
Target Score: 50+ strict pull ups
5k Run (Time)
Max Effort 5k Run
Accessory Cardio
AMRAP 5 minutes
10/8 Calorie Machine
5 “Strict” Burpees
10 Ring Rows
A strict burpee is a burpee, but with a
real push up instead of a “sprawl”.