CrossFit – Wed, Dec 4
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
30-second Air Bike
5 Muscle Clean (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10 Alternating V-Ups
Thruster (5 sets
3 Thrusters (build-in weight)
-complete one set every 1:30-)
3 Thrusters (build-in weight)
-complete one set every 1:30-)
Metcon – Wednesday (AMRAP – Reps)
27-21-15
Wall Balls (20/14)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls (20/14)
12-9-6
Burpee Box Jump Overs (24/20)
-rest 2:00-
15-12-9
Wall Balls (20/14)
9-6-3
Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)
Time cap:20mins
RX+
27-21-15
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
-rest 3 minutes-
21-15-9
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
-rest 90 seconds-
15-12-9
Wall Balls (20/14)
Burpee Box Jump Overs (24/20)
(KG conv: 9/6 WB)