040221

CrossFit Beyond Parallel – CrossFit

Strength

A: Close Grip Bench Press (4 x 8 at building to a moderate set)

build to a tough but not max set

B: alt kb row (4 x 12 reps(6 each arm))

Metcon

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 sets) for times:

30 burpees

40/30 Calories of Assault Bike or 50/40 cal row

50 Double-Unders

Weightlifting Program

Clean (build to 90% for 3 singles)

Clean Pull (3 x 3 at 100%)

Pause jerk (tough single with pause in dip and catch)

Warm-up (No Measure)

class strength