October 11, 2017
Gymnastics:
A. Max Height Box Jump
7 minutes – Establish a High Box Jump
B. 30 Box Jumps for time
*Take 75% of the Height established in Part A.
Metcon:
“Cindy”
20 minute AMRAP of:
5 Pull ups
10 Push ups
15 Air Squats
OR
“Mary”
20 minute AMRAP of:
5 Handstand Push ups
10 Pistol Squats
15 Pull ups
*This would be the Rx+ Workout
COMPETITIVE CROSSFIT CLASS – 5:30pm
Squat Clean Wave
EMOM x 12 (3 Rounds)
Min. 1: 3 Reps @ 70%
Min. 2: 2 Reps @ 75%
Min. 3: 1 Rep @ 80%
Min. 4: Rest
Rest 2:00
EMOM x 3
1 Rep @ 85-90%
Rest 5:00
4 Rounds of:
8 Hang Power Cleans (165/115)
25 Double Unders
8 Front Squats (165/115)
10 Box Jumps (30″/24″)
8 Shoulder to Overhead (165/115)
25 Double Unders
Rest 5:00
“Death by Rope Climb + Burpees”
1 Rope Climb (15′)
3 Burpees
*Every minute add 1 more burpee until you can no longer complete the Rope Climb and required number of Burpees within the given minute.
