Metcon (AMRAP – Rounds and Reps)
20 AMRAP Partner Workout
Partner A-400m run
Partner B- 5 Pull-ups
10 Kettlebell Swings
15 Squats
Switch when partner returns from run. Continue where partner left off on 5-10-15
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#