021521
CrossFit Beyond Parallel – CrossFit
Warm-up (No Measure)
2 sets
20 alt step ups
10 banded pull through
5 crossover kicks each side
5 kang squats
:30 pigeon stretch on each side
Strength
Back Squat (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
2 bar muscle up or 4 c2B pull ups
4 strict HSPU
8 KBS 32/24
if you do not have kipping c2b pull ups, up the reps to 8 for jumping or ring rows
Weightlifting Program
Snatch Pull (3 x 3 at 100%)
Snatch Double (every :90 till miss)
Start at 50% and add 5 or 10 lbs every :90 till failure