CrossFit – Tue, Jul 23

Tuesday WARM up (AMRAP – Reps)

8:00 AMRAP

30 Double Unders (30 single unders if cant do 30 DU unbroken)
50m Run
8 Box Step-ups (each side)
4 Box Jumps
5 Kip Swings
5 Hanging Knee Raises

Metcon – Tuesday (AMRAP – Reps)

10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round

Time Cap: 20mins

RX+

10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar
-200m Run after each round

Accessory (AMRAP – Reps)

Mayhem Mini-Pump – Back and Biceps

4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-

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