101819

CrossFit Beyond Parallel – CrossFit

Aerobic Capacity

Metcon (No Measure)

30:00 @85% effort

500m row

0.5 mile AB

10 burpees to a plate

20 alt sep ups

rest 1:00

FBB

A: SA DB bench press (4 sets of 6 each arm)

SA DB Row (4 sets of 10 each arm)

Accessory

A: Curls (3 sets of 12)

with a BB

B: banded tricep push downs (3 sets of 15)

Weightlifting Program

Clean (build to a tough 3 position clean)

Rack Jerks (6 sets of 2 heavy)

Warm-up (No Measure)

hit the strength and accessory from class