2020-11-02 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 16mins
12 Goblet Squats
16 Cal Row
8 Box Jump Over 24”/20”
12 Cal Row


Fitness Option:
Front Squat
7-7-7


Barbell Hip Thrust
8-8-8-8
*2 second Pause at the top*
- Superset with
6 Pistols/side


Front Squat 5x5
Front Squat for load:
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%


Skill Piece
EMOM for 15 mins
Min1: Max Handstand slow lowers
Min2: Max Handstand Hold
Min3:Rest


Accessories
Bent Over Row
5-5-5-5
*DB/KB/Barbell*


Negative Weighted Pull Up
2-2-2-2
*3 second Negative*


3 Rounds of Unbroken Reps
9 Pull Ups
6 C2B
3 BMU
*Rest 2 minutes between Rounds*

Google CrossFit News

  • I live in the south and it's hot as shit.

    Read more...
  • 2022 CrossFit Semifinal Last-Chance Qualifier Workouts Announced - BarBend

    Read more...
  • What / When to train other than WOD

    Read more...
  • Please tell me why my kip sucks 🥲

    Please tell me why my kip sucks 🥲

    Read more...
  • Daily Whiteboard Thread - 28 Jun 2022

    Read more...
  • Daily Whiteboard Thread - 27 Jun 2022

    Read more...
  • The Professionalization of CrossFit is Here - Morning Chalk Up

    Read more...
  • CrossFit Helena recognizes Memorial Day with Murph Challenge - Montana Sports

    Read more...