CrossFit – Wed, Oct 23

Warm up – Wednesday (AMRAP – Reps)

Hinshaw Warm up

Metcon – Wednesday (AMRAP – Reps)

1600m Run
80 Toes to Bar
40 Box Jumps (30/24)
-Partition any way. Athletes can break up and rotate movements however they desire.

time cap: 20mins

RX+

1600m Run
100 Toes to Bar
50 Box Jumps (30/24)
-Partition as needed-

Accessory (AMRAP – Reps)

Mayhem Mini-Pump – Upper Body

4 Rounds

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Wide Grip Barbell Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-

* Rest 1 minute between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

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