CrossFit – Wed, Nov 6
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
4 Burpee Box Step Ups
10 Deadbugs
6 Back Squat – Barbell
10m Lizard Crawl
Back Squat (3 sets x 3 Back Squats (85-90%)
-Complete a set every 2:45-)
-Complete a set every 2:45-)
Metcon – Wednesday (AMRAP – Reps)
4 sets:
30 Wall Balls (20/14)
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (24/20)
-2:00 recovery Air Bike between sets-
(KG conv: 9/6 WB)
Score is for the “working” part of each set and does not include the active recovery time.
Time cap each set:
Wall Balls: 1:15
Burpees: 2 minutes
RX+
4 sets:
30 Wall Balls (20/14)
-2:00 recovery Air Bike between sets-
-straight into-
4 sets:
20 Burpee Box Jump Overs (24/20)
-2:00 recovery Air Bike between sets-
(KG conv: 9/6 WB)