PhysXtreme CrossFit Chaos 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)