CrossFit – Tue, Nov 3
Warm Up (Checkmark)
6 AMRAP
100 Jump Ropes
10 Sit Ups
10 Lunges
Back Squat (Weight)
Every 1:30 minutes perform:
Set 1- 1 rep @80%
Set 2- 1 rep @85%
Set 3- 1 rep @90%
Set 4- 1 rep @80%
Set 5- 1 rep @85%
Set 6- 1 rep @90%
Gymnastics & Skill Density (Checkmark)
Every 3 minutes x 3 sets:
15 Strict Hand Stand Push
Rx+:
Every 3 minutes x 3 sets:
20 Strict Hand Stand Push
Sc:
Every 3 minutes x 3 sets:
12-15 Hand Stand Push Ups or Negative Pike Push Ups
METCON (Time)
For Time:
3 Rounds
6 Deadlifts 205/105 lbs
3 Burpees Over the Bar
Follow by…
3 Rounds
4 Deadlifts 235/135 lbs
6 Burpees Over the Bar
Follow by…
3 Rounds
2 Deadlifts 265/165 lbs
9 Burpees Over the Bar
Rx+: (225/275/315)/(155/185/205) lbs
Goal: 6 min.
Time Cap: 12 min.