CrossFit – Wed, Aug 6
Supersets (Checkmark)
*Do a set every 4 minutes.
3 Sets
5 Single Arm Tempo Kettlebell Front Rack Rear Foot Elevated Split Squat (each leg) @9/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
5-7 Tempo Weighted Chin Up @8.5-9/10 RPE
*Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
*Log Tempo Weighted Chin Up weights in notes.
1777 (Time)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk
-straight into-
16 Ring Muscle Ups
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: 9-11 minutes
• Time Cap: 14 minutes