CrossFit – Wed, Oct 15
Warm Up
Strict Press (2 Rounds for reps)
Perform one set every minute for four sets:
*Set 1 – 3 reps @ 64-69%
*Set 2 – 3 reps @ 69-74%
*Set 3 – 2 reps @ 74-79%
*Set 4 – 2 reps @ 74-79%
Rest 1 minute
Perform one set every two minutes for two sets:
*Set 5 – Max reps @ 55-60%
*Set 6 – Max reps @ 50-55%
*For the max reps sets do not exceed 90 seconds.
METCON
Every 2:30, for 25 minutes (5 sets of):
Station 1: 400 Meter Run
Station 2: 500/450 Meter Row
*Goal = 2 minutes or less per station, adjust distances accordingly.
Three sets of:
50 Foot Single Arm Overhead Carry
10 Push Ups
10/7 Calorie Row