2020-12-21 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 14mins
14/11 Cal Bike
12 SA DB Weighted Box Step Ups
10 KB or DB Hang snatches


Fitness Option:
Front Squat
8-8-8


Barbell Hip Thrust
8-8-8-8
*Supersetted with
8 Barbell Good Mornings


Front Squat 5x4
Front Squat for load:
#1: 4 reps @ 85%
#2: 4 reps @ 85%
#3: 4 reps @ 85%
#4: 4 reps @ 85%
#5: 4 reps @ 85%



Skill Piece:
Curtsy Pistol
8-8-8-8/side


Accessories:
Back Extension
15-15-15-15
*Add weight if needed*


4 Rounds Each For Time
21 HSPU
15 Bar Facing Burpees
9 OHS 60kg/42.5kg
*Rest 1 minute between rounds*

Google CrossFit News

  • Is CrossFit right for me?

    Read more...
  • Mat Fraser on Aruba !!!!!!

    Mat Fraser on Aruba !!!!!!

    Read more...
  • Watch a CrossFit Games Competitor Absolutely Crush the U.S. Marine Combat Fitness Test - menshealth.com

    Read more...
  • I don’t workout at a CrossFit gym but have enjoyed the workouts and movements for several years. Would love a form check since I don’t get any coaching and just rely on YouTube and my own videos. Thanks in advance for any tips. If it matters, this was 205#

    I don’t workout at a CrossFit gym but have enjoyed the workouts and movements for several years. Would love a form check since I don’t get any coaching and just rely on YouTube and my own videos. Thanks in advance for any tips. If it matters, this was 205#

    Read more...
  • Hit my best x5 today, almost at double body weight

    Hit my best x5 today, almost at double body weight

    Read more...
  • An Economist's Perspective: Long-Term Challenges Facing CrossFit's Financial Growth (OPINION) - Morning Chalk Up

    Read more...
  • New Two Brain Business Data Reveals 69 Percent of CrossFit Gyms Profitable, Median Coach Pay $24000 - Morning Chalk Up

    Read more...
  • The 2021 CrossFit Open May Not Be As Different As You Think - Morning Chalk Up

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

    Join us on the r/crossfit Discord Server!

    Read more...