PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Simon General Warm-up (No Measure)
3 rounds
25 DU’s // 50 SU’s
8 burpees
5/5/5 sumo/narrow/normal squats
10 superman
Weightlifting
Power clean + thruster (3x (3+3) build up)
2nd set should be your workout weight, 3rd set a little heavier.
After each set, prep for pistols:
1. 12 alt. narrow side-to-side squats
2. 10 alt. negative pistols
3. 8 alt. pistols OR roll to pistols OR attempts
Metcon
Metcon (AMRAP – Rounds)
30 mins EMOM
Odd : 3-6 bar facing burpees + 3-6 thrusters (95/65)
Even : 10 power cleans + 8 pistols // 12-16 air squats
Rx+ : 115/75
If you have to take a minute off, do so and restart wherever you left off