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072613 CrossFit

26
Jul

072613 CrossFit

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

7-min AMRAP of:
8 Ring Dips
9 Strict TTB
10 Alternating Pistols

Post rounds.

Hang Clean (Work up to 3RM)


These are squat cleans.
Your choice of starting position – knees or pockets.

Metcon (AMRAP – Rounds and Reps)

4-5 rounds for grind of:
7 Bear Complex
7 Barbell Push-ups
7 Bent-over Rows

Post weight, total rounds, and penalty burpees.

Goal is to keep hands on the bar through the entire rounds — all of the Bear Complex, BB Push-ups, and BO Rows.

Choose a weight which is heavy however form and function are not hindered. Remember the goal: unbroken rounds.

Every time you drop the bar DURING a round, immediately complete 5 burpees.