CrossFit SJU – Function/Performance

Warm-up

Coach’s Choice (No Measure)

A1.

Back Squat (@30X1; 4-5 x 4; Rest 45 seconds)

* Heavier than last week.

A2.

Dumbbell or Kettlebell Row (@2112; 8 ea side x 4; Rest 90 seconds)

+

Metcon (Time)

For time

30-20-10 reps

Calorie Row

Wall Ball Shots

* 30 AbMat Sit-Ups btw ea set.

Performance

A1.

Back Squat (@3021; 5,5,5,5; Rest 45 seconds)

* Tempo!

A2.

Ring Pull-Ups (Strict @2112; 2.2.2 x 4; Rest 90 seconds)

+

Metcon (Time)

40-30-20-10

Calorie Row

WBS (20#/14#)

Double Unders

* 20 minute Time Cap