CrossFit – Fri, Oct 7
October 7, 2022
CrossFit 5000 – CrossFit
FRIDAY
Front Squat
In 15 minutes complete 5 sets of 5 reps at 65% with a 3 second negative.
In-between sets complete 6-8 tight kip swings
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps for 18 minutes going round for round with a partner:
10/8 cal Assault Bike
10 Pull-Ups
Rx: 15/10 cal Assault Bike
10 Chest to Bar Pull-Ups
+Rx: 17/12 cal Assault Bike
10 Chest to Bar Pull-Ups
* choose an option that does not have you taking longer than 1:30 for a full round. Your score is combined rounds + any reps.
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