CrossFit – Thu, Feb 15
Warm up – Thursday (AMRAP – Reps)
Banded 7’s
-into-
6:00 AMRAP
30-second Row (build in pace)
3 Bench Press (empty bar – build across)
5 Dumbbell Front Squats
5 Dumbbell Push Press
Bench Press (5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon – Thursday (AMRAP – Reps)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)
(KG conv: 22.5/15 DBs)
time cap:14mins
Thursday Optional Extra (AMRAP – Reps)
3 person team/3 rounds:
P1: 40/32 cal ski
P2: 40/32 cal bike
P3: 40/32 cal run.
When completed cals for each round, team will come together and do:
Round 1. 40 synchro V-ups
Round 2. 60 synchro deadlift (50s/35s)
Round 3. 80 synchro air squats
*each partner only completes each machine 1x