CrossFit – Thu, Oct 30
Warm Up
Push Jerk (Every 2 minutes, for 12 minutes (6 sets of):
Push Jerk
Push Jerk
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 1 @ 80%
*Set 4 – 2-3 @ 70-75%
*Set 5 – 2-3 @ 70-75%
*Set 6 – Max Reps @ 60%)
METCON (Checkmark)
Every 4 minutes, for 24 minutes (3 sets of):
Station 1: 100 Foot Double Kettlebell Overhead Carry (53-70/35-53lbs) + 400 Meter Run
Station 2: 75 Double Unders + 30/24 Calorie Echo/Assault Bike
Goal = <3:30 of work each round.
Three sets of:
7 Calorie Echo
5 Single Arm Push Press + 50 Foot Single Arm Overhead Carry (each arm)
10 Ring Rows