CrossFit – Fri, Dec 16
Warm-Up
Warm-Up
2 ROUNDS
8/8 Leg Swings
8 Alt. Groiners
8 Kang Squats
8 Jumping Air Squats
Into…
2-3 ROUNDS*
8 Fast Air Squats → 8 Barbell Front Squats
8 Barbell Strict Press → 8 Barbell Push Press
8 Up-Downs Over the Bar → 8 Burpees Over the Bar
*In rounds 2 and 3, complete 8 Barbell Front Squats / 8 Barbell Push Press / 8 Burpees Over the Bar as indicated by the arrow.
Strength
Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy )
Build to a 1-Rep Heavy )
Workout
“RAZOR’S EDGE” (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning of the 2nd AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (35/25)|(30/20)
NOTE: New Benchmark.
*Retest from week of 6/27/22.
(Score is Weight)