CrossFit – Wed, Sep 4
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
:30 Jump Rope
5 Dynamic Squat Stretches
5 Deadbugs
5 Back Squats (empty bar – build in weight)
5 Strict Knees to Elbow
4 Up-downs Over Box
Back Squat (Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%)
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%)
Metcon – Wednesday (AMRAP – Reps)
2 sets (New set every 10:00)
150 Doubles Unders
35 Toes to Bar
20 Burpee Box Jump Overs (20)
Rx+
2 sets (New set every 10:00)
200 Doubles Unders
50 Toes to Bar
25 Burpee Box Jump Overs (24/20)