CrossFit – Fri, Mar 21
Back Squat (4 x 2)
Metcon (AMRAP – Rounds and Reps)
On the Minute For Max Rounds:
7 Rounds
7 Thrusters 75/55
7 Pull-ups
7 Burpees to a target
Score is rounds and reps
Once you cannot complete a full round in a minute you are done
if 7 is to many reps of each movement do a practice round and determine what you can accomplish in 50 seconds and use that number.
Extra Work (4 Rounds for reps)
4 x 2 Bench Press
add weight each set
Beep Test2 (Time)
7 Rounds
7 Thrusters 75/55
7 Pull-ups
7 Burpees
Back Squat 4 x 2 climbing
goal is 85-90%
rest 2-3 minutes between sets
Score your heaviest set