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Wednesday

24
Oct

Wednesday

CrossFit Hamptons – CrossFit

Chest-To-Bar Pull-ups (4 sets of max unbroken reps c2b pull ups.)

Metcon (Calories)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Erg

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Erg

Max Calorie Row

Metcon (Time)

LINCHPIN (time)

3 rounds:

5 muscle ups

10 squat cleans 135/95

20 box jumps 24/20

–rest 5 min–

5 rounds:

50 double unders

25 push press 75/55

–rest 5 min–

2 rounds:

200m farmer’s carry 53/35 kb (2)

100m front rack carry 53/35 kb (2)

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