CrossFit – Thu, Dec 1
Warm-Up
Warm-Up
ON A 8:00 RUNNING CLOCK…
Run 400m as a Group
Into…
3 SETS*
10 Alt. Groiners
5 Tempo Air Squat (3211) → 10 Barbell Front Squats
10 Barbell Strict Press → 10 Barbell Push Press
30 Single Unders → 30 Double Unders
In Set 3, perform the same movements from Round 2.
Strength
Back Squat (5-4-3-2*)
Workout
Metcon (Time)
4 SETS FOR TIME
15 Thrusters (75/55)|(65/45)
30 Double Unders
100m Run
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (35/25)|(30/20)
*High Bar Back Squat
Start Moderate-Heavy and build to Heavy.
(Score is Weight)