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PhysXtreme CrossFit 819 – CrossFit

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Warm-up

Simon General Warm-up (No Measure)

2x jog(2x)/knees up/kickback/bear crawl

10 angels & devils

3 rounds

200m row

10 pike pulls on rower

10 ring rows (progressively harder)

Gymnastics

Rope climb EMOM

EMOM 10

Odd : 10 ring rows flat OR feet on box

Even : 1-3 rope climbs

Metcon

Metcon (3 Rounds for reps)

3x 4:00 AMRAP

10 calories row

5 power snatch (155/105 OR 70-75% of 1RM)

5 overhead squats

– Rest 2:00 between rounds –