CrossFit – Wed, Dec 3
Warm up
Front Squat (Every 1:15 for 6 sets:
Front Squat
*Set 1 – 3 reps @ 65-68%
*Set 2 – 2 reps @ 75-78%
*Set 3 – 1 rep @ 80-88%
*Set 4 – 3 reps @ 70-73%
*Set 5 – 2 reps @ 75-83%
*Set 6 – 1 rep @ 85-93%)
Performance (Time)
For Time:
200m Run
2 Rope Climbs
100m Run
1 Rope Climb
100m Run
2 Rope Climbs
200m Run
Cap: 6 min
*Switch for Row if it Rains.
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 15 minutes of:
20 Thrusters (135/95lbs)
20 Pull-Ups
20 Bar Facing Burpees
*The 135/95lbs barbell is very aggressive. Please adjust the weight to something that you could perform the 20 reps in 2-3 sets.
Three sets of:
30 Second Wall Sit
30 Seconds of Goblet Hold Good Mornings
30 Seconds of Air Squats