140917


Main – CrossFit

Weightlifting

Push Press (5 Reps at 85% Training Max)

Push Press (3 Reps at 90% Training Max)

Push Press (1+ Rep at 95% Training Max)

Metcon

Metcon (4 Rounds for reps)

4:00 Rounds

Round 1:
Run 1 Lap
Max Handstand Push Ups

Round 2:
Run 2 Laps
Max Ring Dips

Round 3:
Run 3 Laps
Max Strict Pull Ups

Round 4:
Run 4 Laps
Max Push Ups

Each round will last 4:00. The next round will start immediately after the first one finishes. No extra rest time between rounds.

Goal is to make the runs quick each time and come back for bonus reps. EVERYONE will be getting the 1, 2, and 3rd rounds in. It will be hard, but you can do it!

4th round will be very tough for some people, do the best you can and complete all 4 laps even if you go over the time.

Extra

Pendlay Row (EMOM 5 Pendlay Rows – Med/Heavy)

Double-Unders (See below)


2 attempts at max double unders (one mulligan per attempt if you mess up under 5).

Take half of your best score.

Complete that many DU unbroken for AMRAP in 5:00.

Do not go higher than 50 even if you surpassed the 100 mark on your test.

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