CrossFit – Wed, Nov 19
Squat Clean (3 x 6 same weight for all 3 sets)
Bench Press (3 x 6 same weight for all 3 sets)
Metcon (AMRAP – Reps)
ADV RX
10 x 1:00 AMRAP:
8 C2B
Wall Walks in Remaining Time
• Rest 30 Seconds Between AMRAPs
Score: Total Wall Walk Reps
RX
10 x 1:00 AMRAP:
10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
Push-ups in Remaining Time
• Rest 30 Seconds Between AMRAPs
Score: Total Push-up Reps
modifications
STRICT PULL-UPS
– Reduce Reps
– Banded Strict Pull-Ups
– Kipping Pull-ups
– Jumping Pull-ups with Controlled Descent
– Ring Rows
– Alternating Dumbbell Plank Rows
PUSH-UPS
– Box Push-Ups (Hands Elevated)
– Plank Shoulder Taps
– Dumbbell Bench Press
– Dumbbell Floor Press
