CrossFit:
A.) Front Squat Cardio Party
B.) 10min. to get as far as possible…
3-6-9-12-15-18-21
3-6-9-12-15-18-21
Deadlifts 225/155
Box Jumps 24/20″
Wall Balls 20/14lb.
Box Jumps 24/20″
Wall Balls 20/14lb.
C.) Ca$h Out:
5min. AMRAP:
Max Russian Twists with 35/25lb. DB
5min. AMRAP:
Max Russian Twists with 35/25lb. DB
Cool Down:
2 min easy cardio then
Sweat:
“Thursday Chipper”
5min. to get as far as possible…
100 Double Unders
50 Barbell Push Press 75/55lbs.
.5 Mile Assault Bike
50 Burpees
1000m Row
Rest 1min. then;
10min. to get as far as possible…
Rest 2min. then;
Finish for time!
Hit the clock and everything ends at 36min. That should put an 18min. time cap on the last section.
2 Front Squats (Climbing)
Immediately into;
1min. of Max Cals on the assault bike or Rower or 200m Run
Rest 2min.
*Going to start to get really nasty after 3 rounds, but try and stay consistent.