CrossFit – Wed, Nov 5
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
30-second Row
10 Heel Toe Rocks
10 Plate Toe Taps
5 Box Jumps (low)
3 Hang Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
Metcon – Wednesday (AMRAP – Reps)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row
(KG conv: 70/47.5 HPC)
Time cap:18mins
RX+
1000/850m Row
25 Box Jumps (30/24)
25 Hang Power Cleans (185/125)
25 Box Jumps (30/24)
1000/850m Row
(KG conv: 85/57.5 HPC)
Accessory (AMRAP – Reps)
Mini Pump – Lower Pull
3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10
-rest 1 minute between sets-
* 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.