Main – CrossFit
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Reverse Hypers (3×12, HAP)
3: Max Double Under in 1 Minute (AMRAP – Reps)
Strength
Week 5 of 16 in our Deadlift Cycle.
If you want to get better at deadlifting, do not miss this! If you have to get it done on your own, do it!!
4: Deadlift (5×5 @ 75%)
Conditioning
5: Metcon (Time)
For Time: (20 min time cap)
30 Push Press (115/75)
30 C2B Pullups
30 Burpees
20 Push Press (115/75)
20 C2B Pullups
20 Burpees
10 Push Press (115/75)
10 C2B Pullups
10 Burpees
Level 2: Push Press 95/55, and regular chin over bar pullups. Kipping allowed.
Level 1: Push Press 75/35 (or less), ring rows
Level 4: Burpees to 6″ target.
Time cap is strict. If you do not make it, add one second to your time for each rep you do not get to. For example, if you didn’t get to any of the push press, pullups or burpees in the round of 10’s, you would add :30 seconds, and your time would be 20:30.
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