CrossFit – Wed, Oct 22
Warm up – Wednesday (AMRAP – Reps)
10:00 AMRAP
30 second Row
5 Hand Release Push Ups
5 Hanging Knee Raises
5 Up Downs
10 Banded Pass Throughs
5 Overhead Squats (PVC)
Metcon – Wednesday (AMRAP – Reps)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)
(KG conv: 35/25)
RX+
8:00 AMRAP
50/40 Calorie Row
Max Rounds
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds
10 Burpee Over Bar
10 Overhead Squats (95/65)
(KG conv: 42.5/30)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump
21-15-9
Banded pull ups
banded push ups