Tuesday 08/20/2019

CrossFit 611 – CrossFit

Warm-up

200m Jog

10:00 Minute R4WU (Rounds for warmup)

10 Empty Barbell Romanian Deadlift to the floor (warmup the hamstrings)

5 Wallballs (light)

10 AirSquats

5 Wallballs (light)

10 Airsquats

5/4 Cal Bike

Strength/Conditioning

Continuous Clock

Deadlift

@ 0:00

10:00 to Build in Load on DL and

Prep Central Nervous System

Metcon (AMRAP – Reps)

@ 10:00

24:00 Alt EMOM

Min 1: 20 Wall Balls (20/14)

Min 2: 10/7 Cals (Bike) or 12/9 Cals (Ski)

Min 3: 10 DL (225/155) + AMRAP Lateral Burpees over Bar

Min 4: :60 Rest/Walk (Nasal Breathing Only)

RX = Completing every rep during each minute at prescribed weight/cal

Score is Total Burpees over the Bar

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