CrossFit – Tue, Sep 17
Tuesday WARM up (AMRAP – Reps)
9:00 AMRAP
Buy in – 3:00 Row (build in pace)
remaining time
5 Kip Swings
5 Hanging Knee Raises
8 Dumbbell Snatches (light)
4 Inch Worms
Metcon – Tuesday (AMRAP – Reps)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (50/35)
50/40 Calorie Row
(KG conv: 22.5/15 DB)
Time Cap:18mins
RX+
60/48 Calorie Ski (OR Row)
40 Hang Dumbbell Snatch (50/35)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (50/35)
60/48 Calorie Ski (OR Row)
(KG conv: 22.5/15 DB)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-