081120

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (tough set of 3)

Accessory

A: strict pull up (4 x 5-8 reps)

B: DB Curls (4 x 10)

C: Farmer’s Carry (4 x 100m)

Metcon

Metcon (No Measure)

Every 90 seconds, 2 times through

Station 1 – 25/18 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

Weightlifting

3 position clean (build to a tough set)

2 front squat + 1 jerk (build to a tough set)

Bench Press (tough set of 3)

Warm-up (No Measure)

class accessory lifts