CrossFit – Mon, Oct 20
Warm Up
Deadlift (Every 2 minutes for 14 minutes perform 1 set of deadlifts + 15 abmat sit ups
*Set 1 – 2 @ 60-65%
*Set 2 – 2 @ 65-70%
*Set 3 – 2 @ 70-75%
*Set 4 – 2 @ 75%
*Set 5 – 2 @ 75-80%
*Set 6 – 2 @ 80%
*Set 7 – 2 @ 80-83%)
METCON (AMRAP – Reps)
Against a 20 minute clock, perform as many reps as possible of:
60 Toes to Bar
10 Box Jump Overs (24/20″ – step down)
40 Hang Power Cleans (95/65lbs)
10 Box Jump Overs (24/20″ – step down)
20 Thrusters (95/65lbs)
10 Box Jump Overs (24/20″ – step down)
10 Wall Walks
10 Box Jump Overs (24/20″ – step down)
Max Calorie Row in the remaining time.
Sc: V-ups instead of T2B
Three sets of:
10 Deadbugs (5/side)
10 Single Leg Hip Bridges (each leg)
10 Goblet Hold Good Mornings