6/27/17

Warm-up

3 rounds of
50 single unders
8 pushups
5 inch worms no push up

Bench Press (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP )

Metcon (Time)

7 rounds
200 meter run
7 hspu
30 unbroken double unders

ITASA

1. ring dips 5x3 @ 3011 ; 2 min rests
2. support with turn out on rings (hold for 5 seconds ) 5 sets
3. strict toes to bar 5x3 @ 3011 tempo ; 2 min rests

CRx BB

1. skull crushers - 5x12 @ hap ; 2 min rest
2. front delt raise @ hap ; 2 min rest
3. bench dip - 5x12 @ 3011 ; 2 min rest
4. metcon - 1 mile walk outside - every 90 seconds 8 pushups 8 air squats

Published on by crossfit reflexion.