CrossFit – Thu, 7 May
Warm up – Thursday (AMRAP – Reps)
2:00 Machine (Use this time to demo and show movements in the warm up)
-into-
3 Rounds
30 Single Unders
5 Roll and Reach
3 Inchworms
10 Dumbbell Suitcase Deadlifts (each)
3 Bench Press (Slow and controlled)
Bench Press (Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8)
3 Bench Press @ 78% OR RPE 7-8)
Met Con – Thursday (AMRAP – Reps)
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)
(KG conv: 125/85)
time cap: 17mins (total)
AFFILIATE COMPETE:
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (315/205)
-rest 1:00 between sets-
(KG conv: 142.5/92.5)
**INDEPENDENCE (Intermediate):**
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-rest 1:00 between sets-
(KG conv: 102.5/70)