CrossFit – Wed, Jul 16
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts
3 High Hang Muscle Cleans + Shoulder Press
3 Power Clean and Jerks
-PVC to Empty Bar-
Metcon – Wednesday (AMRAP – Reps)
Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Arms
4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Body Row on Racked Barbell @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.