2020-11-08 Fitness Option:AMRAP in

Fitness Option:
AMRAP in 10mins
12 Cal Bike(Echo)
15 Box Jump Overs 24”/20”
18 Goblet Squats

Rest 2 minutes

500m Row For Time


Fitness Option:
Back Squat
7-7-7


4 Rounds NOT for time
12 Goblet Pulse Squats
12 Bulgarian Split Squats (6 per side)


Back Squat 5x4
Back Squat for load:
#1: 4 reps @ 80%
#2: 4 reps @ 80%
#3: 4 reps @ 80%
#4: 4 reps @ 80%
#5: 4 reps @ 80%


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


Accessories
For Quality
70 Banded Face Pulls
70 Banded Lat Pull Downs
*Break Up However you like*


3 Rounds Each For Time
21 Cal Row
15 Single Arm DB Clean & Jerk
9 Lateral Burpee Over the Rower
*Rest 1minute between rounds*
Workout Intent:
Go hard every round, don’t put the DB down, full send one every movement. Aim to recover as best you can on the rest. Be okay with the pain cave.

Google CrossFit News

  • Chandler Smith Is Bringing Change to CrossFit and is on the CompTrain Team - menshealth.com

    Read more...
  • CrossFit Is Finally Fed Up With Marjorie Taylor Greene

    CrossFit Is Finally Fed Up With Marjorie Taylor Greene

    Read more...
  • The 2021 NOBULL CrossFit Games season starts March 11

    The 2021 NOBULL CrossFit Games season starts March 11

    Read more...
  • NOBULL Crossfit Games announcement from Roza.

    NOBULL Crossfit Games announcement from Roza.

    Read more...
  • CrossFit Is Finally Fed Up With Marjorie Taylor Greene - BuzzFeed News

    Read more...
  • My physique change from 9 months of Women's RX as a guy.

    My physique change from 9 months of Women's RX as a guy.

    Read more...
  • Masters Fitness Collective Expands for 2021 with CrossFit Licensing Deal and More - Morning Chalk Up

    Read more...
  • Join us on the r/crossfit Discord Server!

    Join us on the r/crossfit Discord Server!

    Read more...