Main – CrossFit
HSPU/DU (No Measure)
EMOM 5
5 HSPU
25 DU
Followed by 15 bear complex with empty bar
Metcon (Weight)
20 min to build AHAP;
Thruster + push press + push jerk + split jerk
Bar is taken from the ground, no racks.
Metcon (Time)
21-15-9
Burpee
C2B pull-up
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Three sets of:
Single stiff leg deadlift x 6-8 reps
Rest 45 seconds
Renegade Rows x 5 reps
Rest 45 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45 seconds
Double-Under Practice x 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 BJ
15 KBS
C.
Two sets of:
Farmer’s Carry * 5 shuttle walks
Rest 60 seconds