CrossFit – Thu, Oct 6
Warm-up
Warmup
<p>2 sets</p><p>200 M Row</p><p>4 Burpees</p><p>4 Jump over Rower</p><p>4 RDL’s</p><p>3 Hang Pwr Clean</p><p>2 Shoulder to Overhead </p><p> </p><p>At workout pace</p><p>4 Cal Row</p><p>2 Burpees over Rower</p><p>Add Weight</p><p>4 Deadlifts 135/95</p><p>3 Hang Pwr cleans</p><p>2 Shoulder to Overhead</p><p> </p>
Partner Workout
<p>Score is Max Reps of Burpee over Rower </p>
Partner Workout (10 Rounds for reps)
<p>5 Rounds each Partner</p><p>P1: 12 Deadlifts (135/95)</p><p> 9 Hang Pwr Cleans </p><p> 6 Shoulder to overhead</p><p>P2: 4 Cal Row</p><p> Max Burpee over Rower* </p><p>*while P1completes remainder of DT</p><p>-Rest 1:30-</p>
Finisher
<p>No Double unders </p><p>*L-Crunch = Flat on back legs up, Hands reach up to toes.</p>
Finisher
<p>100 Jumping Jack or 100 Single Unders<br /><br />3 Rounds<br />40 L-Crunches*<br />30 Box Step Ups (total)<br />20 Push Ups<br /><br />100 Jumping Jacks or 100 Single Unders</p>