Warm up
400m Run
+
3 sets of…
10 ext rotation,
10 ring rows,
10 db tricep ext.
CrossFit/Performance
1A. CGBP @ 3010; 12,10,8,6/60sec –building.
1B. Single DB Row @ 2010; 4-6 x 4/2:00rest
+
EMOM for 10 minutes…
odd– 30 sec. Handstand Hold,
even– Amrap: Double Unders.
+
5 minute AMRAP of…
800m Run,
lateral box jumps in remaining time. (Scale with Lateral Hurdles).
*CGBP = Close Grip Bench Press.
Competitors
A. Power Clean; build to tough single for the day.
B. 5 TnG Power clean- find 5RM
C1. RDL @ 4111; 3-4 x 4/30sec. rest.
C2. Behind the Neck Press @ 2112; 6,6,6,6/30sec. rest.
C3. FW @ HEAVY 30m/2:00 rest.
+
EMOM 12min
odd- HSPU 4-6 (Strict),
even- KB Swings 15 (unbroken #tough).