CrossFit – Mon, Nov 28
Warm-Up
Warm-Up
AMRAP x 6 MINUTES
:30 Bike @ Mod Hard
6 Med Ball Deadlifts
6 Med Ball Thrusters
6 Med Ball Sit-Ups
Strength
Bench Press (5-5-5-5*)
Workout
Part 1 (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
4-6-8-and so on…
Cal Bike
Wall Balls (20/14)|(14/10)
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
Part 2 (Time)
FOR TIME
50/40 Cal Bike
50 Wall Balls
(Score is Time)
KG WB: (9/6)|(6/5)
*1+1/2 Bench Press
Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.
(Score is Weight)