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CrossFit Beyond Parallel – CrossFit
Strength
Bench Press (5 sets of 4 building)
3 point row (4 sets of 8 each arm)
Aerobic Capacity
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
30 double unders
15 cal row
12 burpees
9 AB calories
rest 1:00
Weightlifting Program
Block Cleans (5 reps at 80%+)
Set the bar so it is resting at the top of the knee cap. Focus on squeezing the bar in right off the block.