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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

300m row

10 pike pulls on rower

100ft bear crawl

50ft crab walk

3-way hip

10 cobra to downward dog

2×5 scap push ups + 5 push ups

Weightlifting

Bench Press

10x empty bar

8 @30%

8 @50%

6 @60%

4 @65%

2×3 @70%

3×4 @80%

Metcon

Metcon (AMRAP – Reps)

:40 ON/:20 OFF

4 rounds

1. Wallballs (20/14)

2. Box jumps (24/20)

3. Ball slams (30/20)