CrossFit – Wed, Oct 5
Warm-up
<p>AMRAP x 7 MINUTES <br />5 Scap Pull-Ups <br />5/5 Elbow Punches <br />5 Kang Squats <br />10 Box Step Overs <br /> </p>
Strength
Front Squat (6-4-4*)
<p>*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.</p><p>(Score is Weight)</p><p>Week 5 of 9<br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES<br />1 Rope Climb<br />2 Front Squats (205/145)|(145/100)*<br />10 Box Jump Overs (24/20)</p><p>*Can be taken from the floor or rack.</p><p>(Score is Rounds + Reps)</p><p>KG BB: (90/65)|(65/45)</p><p>Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)<br />Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)<br /> </p>
