CrossFit:
A.) 3min. AMRAP:
10/7 Cal Assault Bike or Row or 100m Run
15 Wall Balls (20/14lb.)
Max Strict Press 95/65
10/7 Cal Assault Bike or Row or 100m Run
15 Wall Balls (20/14lb.)
Max Strict Press 95/65
Rest 90sec.
Round 2: Max Strict Press 115/75
Round 3: Max Push Press 135/95
Round 4: Max Push Press 155/105
Round 5: Max Push Jerk 185/135
RX+ 30/20lb. Wall Ball for 10 reps
C.) 10min. AMRAP (25-35min.)
15 American KB Swings 53/35lb.
10 Pull-Ups
5 HSPU’s
15 American KB Swings 53/35lb.
10 Pull-Ups
5 HSPU’s
Cool Down:
Walk 200m then
Sweat:
A.) Every 7min. x 5 Rounds:
500 Row
30 Wall Balls 20/14lb
20 Burpee Deadlifts 50/35s
10 Pull-Ups
500 Row
30 Wall Balls 20/14lb
20 Burpee Deadlifts 50/35s
10 Pull-Ups
Optional ADV Today:
15 Reps instead of 20 if you use 70/50s on the burpee deadlifts 🙂 I know, that’s a tough call…
15 Reps instead of 20 if you use 70/50s on the burpee deadlifts 🙂 I know, that’s a tough call…
Going to be a SPICY one! Get Ready!
The only rest you get is the rest you earn for finishing fast!