CrossFit – Fri, Oct 27
Warm up – Friday
8 min AMRAP
6 Deadlifts
5 Hang Power Cleans
4 Shoulder to Overhead (empty barbell)
3 Bodyweight Rows (OR Ring Rows)
2 Low Bar Muscle Transition (OR 2 burpees)
Metcon -Friday (Time)
3 Rounds
10 Deadlift (225/155)
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean (135/95)
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead (95/65)
30 Pull Ups
Accessory
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)