CrossFit – Fri, Aug 23
Warm Up
Back Squat (1 x10)
10 Sets (EMOM)
Start at 60% and Build to a Heavy Single
Metcon Warm Up
1-2 Sets
1:00 Assault Bike
10 Suitcase Deadlift (L/R)
5 Box Jump w/ Step Down
-warmup to Deadlift Weight-
1 Set at Pace
3/2 Cals (echo or assault bike)
2 Deadlifts
1 Box Jump Overs (24/20)
Max Verstappen (2 Rounds for reps)
3 Rounds:
12/10 Echo (15/12 Assault Bike)
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)
-rest 3minutes-
Fot Time:
27 Box Jump Overs (24/20)
36 Deadlifts
36/29 Echo Bike (45 Assault)
Time Cap Workout 1: 8 Minutes
Time Cap Workout 2: 9 Minutes
- Repeat Tuesday July 18. 2023
Gymnastics (AMRAP – Reps)
Accumulate 100% of your day 1 week 1 max effort Bar Muscle Up
*At the top of each minute complete 2 Wall walks
Start withe the wall walks
Hip Halo
10 Boot Strappers
10 Lateral Box Step Ups (L/R)
5 Empty Barbell Tempo Back squat
3:1:2:1