CrossFit – Thu, Jan 12
Extended Warm-Up – All
Metcon (Weight)
EVERY 3:00 x 3 SETS
Build to a Moderate Weight of…
1 Thruster
+
2 Front Squats
+
3 Back Squats
-Rest w/ Time Remaining-
(Score is Weight)
Workout – Performance
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES
8 Back Squats (165/115)
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (135/95)
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (95/65)
6 Hand Release Push-ups
100m Run
(Score is Total Reps)
KG BB1: (75/52.5)
KG BB2: (60/42.5)
KG BB3: (42.5/30)
Workout – Fitness
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES
8 Back Squats (135/95)
10 Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (95/65)
8 Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (75/55)
6 Push-ups
100m Run
(Score is Total Reps)
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (60/42.5)