PhysXtreme CrossFit Chaos 819 – CrossFit
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 –