Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 10 min cap

Metcon (Weight)

20 min cap

Warm-up to 80% of your 1RM and perform:

3×3 @ 80%

3×2 @ 85%

3×1 @ 90%

Rest as needed between sets. Score heaviest weight.

*Can be full or power clean

Metcon (Time)

10 rounds for time: 12 min cap

3 Clean and jerks (95/65)

3 Burpees over the bar

Rx+: 115/75

Fire breather: 135/95

Accessory Work

EMOM 10

Odd minute: 2-8 strict HSPU’s (Sub incline push-ups)

Even minute: 3-5 weighted pull-ups (choose challenging weight you can do unbroken)