112219
CrossFit Beyond Parallel – CrossFit
Strength
A: Bench Press (5 sets of 3)
B: 3 point row (4 sets of 8 each arm)
Aerobic Capacity
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
500m row at 90% effort
rest :30
0.7/0.5 mile AB at 90% effort
rest :30
60 double unders + 30 russian kbs 32/24
rest :30
Weightlifting Program
block clean doubles (8 x 2 building)
bar at the knee