022621

CrossFit Beyond Parallel – CrossFit

FBB

A: Ring Dips (4 x 6-8 strict)

matador dips as scale

B: side plank dips (4 x 8 on each side, can elevate feet)

C: alt kb row (4 x 8 each side(16 total))

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

500m row

immediately followed by…

Three rounds of:

15 Wall Ball Shots (20/14 lbs)

10 Push-Ups

5 Strict Pull-Ups

Weightlifting Program

Clean (6 reps at 80-85%)

Clean Pull (3 x 3 at 100%)

2 push press + 1 split jerk (build to a tough complex)

Warm-up (No Measure)

Class FBB