Workout 8.24.14

Nickname: Back to School!

Main – CrossFit

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Warm-up

(No Measure)

EMOM for 9:00-

Min 1-
C: 10 Strict Toes to Bar
P: 15 Strict Knees to Elbows
F: 15 Knee Raises

Min 2- Turkish Getups, 1 ea arm
C: 50/35
P+F: 35/20

Min 3-
C: 20 Fairy Jumps
P+F: 20 Reverse Lunges

Weightlifting

Back Squat (5-3-1-5-3-1)

5@ 65%
3@ 75%
1@ 85%
5@ 75%
3@ 85%
1@ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

40 Double Unders/ Singles

C: 2 Muscle Ups, P: 5 Chest to Bar Pullups, F: 8 Negatives/Ring Rows

4 Power Cleans C: 155/105, P: 135/95, F: 125/65

8 Push Press

Feature Video

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