Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers
Into…
AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/17 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds completed. Track your calorie and burpee numbers in notes.
Competition
Metcon (AMRAP – Rounds)
20 Min EMOM:
Min 1: 40 DU Unbroken
Min 2: 15 Cal Bike
Min 3: 6 Bar Facing Burpees
Min 4: 4 TNG Power Snatches 135/95
* This is meant to be a sprint, get through each movement as fast as possible.
*Score is Rounds completed
Finisher
Metcon (No Measure)
FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*
*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.
(No Measure)
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