CrossFit – Thu, Nov 16
Warm up – Thursday
8:00 Amrap
30-second Row
5 Deadlifts (empty bar – build across sets)
5 Single Arm Dumbbell Bench (each)
5 Push Ups
Deadlift (5 Deadlifts x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *)
Metcon – Thursday (Time)
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
(KG conv: 52/36)