CrossFit – Wed, Jan 4

Crossfit Cle – CrossFit

Warm-up

Weightlifting

A little push pull to balance things out in the chest, shoulders and back!

4 supersets on a 4 minute clock:

15 dumbbell bench press (heavy)

10 single arm bent over dumbbell row R/L

Dumbbell Bench Press (4×15)

Bench press with dumbbells
build up to heaviest 15 possible.

Bent Over Row (4×10 R/L)

use a GHD or the rig for support.

MetCon

A bit different than what you are used to, you will do 2 Tabata cycles on each movement before rotating to the next station, 4 rounds of that, 12 minutes in total!

MetCon (3 Rounds for reps)

4 round AMRAP on a Tabata timer:

2x box jump over 24/20″ (jump ALL the way over without touching the box)

2x sumo deadlift high pull 75/55#

2x push press

*Rx+ for heavier barbell.