CrossFit – Thu, Nov 2
Warm up – Thursday
8:00 Amrap
30-Second Air Bike
5 Ring Rows
5 Back Squats (build-in weight)
10 Bird Dogs
5 Roll and Reach
Metcon – Thursday (Time)
3-person team
16:00 AMRAP
Partner 1: 10 Deadlifts (185/125)
Partner 2: 10 Pull-ups
Partner 3: 10-12-14-16-18-20… Calorie Air Bike
(female calories: 7-9-11-13-15-17…)
(KG conv: 84/57)
*Partners will all complete their station and then transition to the next station. The Air Bike calories will increase each time all partners have completed a round.
Back Squat (Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.)
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.)