6/26/17

Warm-up

200 meter run then
3 rounds
8 wall balls
5 burpees

Back Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP )

*calculating percentages off of your new working max based upon last weeks AMAP set.

* 3 min rests between rounds

Metcon (Time)

10 rounds
10 wallballs 11'/10'
7 chest to bar pull ups

ITASA

1. chinese plank @ hap at accumulate 3 min

2. banded good morning 5x15 ; 1 min rests

3. false grip hang with lacrosse balls 5x15-20 reps

CRx BB

1. farmer carry - 3 x 200 meter farmer carry 70/53 ; 3 min rests
2. bicep curl - 5x8 @ hap ; 3 min rests
3. chinese plank - accumulate 3 min
4. metcon - 6x500 meter row @ 75% effort ; 2 min rests

Published on by crossfit reflexion.