CrossFit – Mon, Jun 22
NEW CYCLE
Warm Up (Checkmark)
6 AMRAP
20 Jump Ropes
20 Seconds Pull Up Hold
10 Squats
10 Push Ups
5 Ring Rows
5 Burpees
Strength (Checkmark)
30 EMOM
-8 Wide Grip Bench Press 50%
-2 Strict Pull Ups + 3 Keep to Swing + 4 Pull Ups
-1 min Rest
-12 Barbell Row- supinated grip (Same weight as bench press)
-16 Banded face Pulls
-1 min Rest
METCON (Time)
For Time:
1000m Row
50 Empty Barbell Thrusters
30 Pull Ups
Time Cap: 14 min
Rx+:
30 EMOM
-8 Wide Grip Bench Press 155/115
-1 Strict Ring Muscle Ups + 2 Ring Keep to Swing + 3 Ring Muscl Ups + 4 Ring Dips
-1 min Rest
-12 Barbell supinated rows 155/115
-16 Banded face Pulls
-1 min Rest