CrossFit Elizabethtown – Weightlifting
1 1/2 Front squat (4×6)
Bench Press (4×12)
Pendlay Row (4×12)
Pull-ups (3×2-3 RIR)
RIR = Reps in reserve.
CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
3mins Row or Bike @increasing intensity on each min
B. Mobility
Worlds Greatest Stretch
10 reps/side
C. Specific
2 sets @Hard
10 Wall balls
5 Burpees
5 Cal row
Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version
AMRAP 30 mins
42 Thrusters 115/75lbs
42 Bar facing Burpees
42 Cal Row
You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
3 x 10/side
Rest 30 sec between sides and sets ()
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#