19
Dec
12/19/2018
Underbox CF – CrossFit
Warm-up (No Measure)
“ROWLING”
5 Rounds for each person.
On the rower, you will row until 100 M. But you will try to hit 100 M exactly on the 100 M mark. If you are under, for example, at 98, you will times it by 5 the amount for double unders. So 98 meters means you were 2 meters short, so 10 double unders.
Working on our double unders today! No singles!
Metcon (AMRAP – Rounds and Reps)
Warm up to 75% of your Clean and Jerk max, THEN:
20 MINUTE AMRAP
2 Clean and Jerks @ 75%
4 Bar muscle ups (or 4 pull ups/4 dips)
8 Burpee over bar
16 Goblet Squats (53/35)
