CrossFit – Wed, Jan 15
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
Buy in: 2:00 machine
into AMRAP
10 Cossack Squats
10 Deadbugs
5 Muscle Cleans (empty bar)
5 Push Press (empty bar)
4 Back Rack Step Back Lunges (empty bar)
Back Rack Lunge (Back Rack Step Back Lunge 5×10
5 sets
10 Back Rack Step Back Lunges (moderate weight)
-10 reps total, alternate legs each rep
– Rest 60-90 seconds between sets)
Metcon – Wednesday (AMRAP – Reps)
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (115/80)
(KG conv: 52.5/35 C&J)
target time: sub 0:30 per round
RX+
Every 1:00 (10:00)
5 Bar Facing Burpees
5 Clean and Jerks (135/95)
(KG conv: 60/42.5 C&J)