Gym – CrossFit

Live such good lives among the pagans that, though they accuse you of doing wrong, they may see your good deeds and glorify God on the day he visits us.
—1 Peter 2:12

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Warm-up

5 minutes of ski, bike, or row

then 2 rounds of:

10 band pass throughs

20 band pull aparts

3 inchworms

Metcon (No Measure)

AMRAP 5 minutes of

3 pull ups

6 push ups

9 air squats

12 sit ups

Bench Press (5×12)

use a weight that allows all 12 reps to be completed. rest 1-1.5 minutes between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

Rx: #115/75

Rx+: #155/105

3 hang power cleans

6 shoulder to overheads

9 toe to bar