Metcon (No Measure)
x30 Dubs
x20 supermans
x10 Toes-to-bar
2 rounds NOT for time
Metcon (Time)
Min 0-6
50 pull-ups
30 ring dips
Min 6-10 Rest
@ Min 10
Metcon (AMRAP – Reps)
Amrap 20
x15 Deadlift @ 60%
x20 HRPU
x25 Air Squats
Bench Press (5@40% – 5@50% – 5@60%)
*This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.
**We will begin the press next week.
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#