CrossFit – Mon, Dec 16
BOTC WEEK 3
Floor Press (3 x 3 same weight across)
aim for 65%
Metcon (AMRAP – Reps)
On the 1:30
5/3 Strict pull-ups
15 DB Goblet squats 50/35
Max Hand release push-ups
Pull-ups do not need to be unbroken
one DB for the squats
Score is HRPU
goal is 100-150
RX kipping Pull-ups
Extra work
5 Rounds
3 minute Bike
10 Double DB RDL
This week will be Wednesday. and Friday