092520

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (1 rep max)

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Assault Bike (for calories)

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

Minute 3 – Bar Muscle-Ups

Minute 4 – 30-Second Plank hold(plank is 1 rep)

Accessory

Warm-up (No Measure)

3 sets

15 ghd sit ups

:20 side plank ea

100m farmers carry

Weightlifting Program

Clean and Jerk (tough single with 3 drop sets at 90%)

Push Press (1 rep max)

Warm-up (No Measure)

3 sets

15 ghd sit ups

:20 side plank ea

100m farmers carry