CrossFit – Thu, Aug 15
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
25m Lizard Crawl
10 Cossack Squats
5 Back Squats (empty bar-build across sets)
5 Pike Push Ups
8 Box Step Ups
8 Ring Rows
Back Squat (Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).)
Met Con – Thursday (AMRAP – Reps)
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)
RX+
14:00 AMRAP
7 Strict Handstand Push Ups
7 Box Jumps (30/24)
11 Chest to Bar Pull Ups
14 Wall Balls (20/14)