Thursday 200123

CrossFit Rx – CrossFit

Bench Press (55/65/75%x5+ of 3rm (last set is AMRAP -1) )

Strongman

4-5sets:

Sandbag Bear Hug Carry x100ft

Heavy Farmer’s Carry x200ft

Weighted Sled Push x300ft

Finisher

EMOM 10:

12s Assault bike for Max wattage

+

3 sets:

A1. Alternating zottman curls x8/

A2. Banded tricep pull downs x30

Monday 200120

CrossFit Rx – CrossFit

Turkish Get Up (5/5 – Ascending as able. 10 total reps )

“Wonderwall” (Time)

For Time:

60 Double Unders, 15 Bar over Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 15 Deadlifts (315/215)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 15 Bar over Burpees

Finisher

Barbell glute bridge 3×12