CrossFit – Fri, Jan 9
Warm Up
Bench Press (Every 2 minutes, for 10 minutes (5 sets of):
4 Bench Press @ 75-80% + 10 DB Rows )
METCON (AMRAP – Reps)
Option 1:
Complete as many rounds and reps as possible in 12 minutes of:
9 Chest to Bar Pull-Ups
6 Thrusters (95/65lbs)
36 Double Unders
Option 2:
Complete as many rounds and reps as possible in 12 minutes of:
3 Muscle Ups (ring or bar)
6 Thrusters (95/65lbs)
36 Double Unders
Rx+ Loading:
115/85lbs
Accessory Work (3 Rounds for reps)
Three sets of:
1 minute on/ 2 minutes off
Max Rope Climbs
Three sets at ascending effort of:
30 Single Unders
20 Alternating Plank Shoulder Taps
15 Air Squats