CrossFit – Fri, Nov 6
Warm Up (Checkmark)
6 AMRAP
10 Inchworms
10 Banded Hamstring Curls
10 Burpees
10 Kettlebell Deadlifts
Deadlift (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)
4 Sets
:30 Seconds Hand Stand Hold
1:30 min Rest
Rx+:
Free Standing
METCON (Time)
For Time:
800m Run
8 Overhead Squats 95/65 lbs
600m Run
6 Overhead Squats 115/75 lbs
400m Run
4 Overhead Squats 135/85 lbs
200m Run
2 Overhead Squats 155/95 lbs
Rx+: (135/165/185/205)/(85/95/105/115) lbs
Goal: 12 min.
Time Cap: 18 min.