12
Nov
Tuesday, November 14, 2017
CrossFit and Fearless – CrossFIT
Warm-up
15 min max
Front Squat (5×5 @ 65% Rest 90 sec after every set )
12 min to complete 5 sets of 5. Keep the same weight for all of the reps.
Rest 5 min
Put your bar and plates away, grab a wall ball, 1 kettlebell, and ab mat. At the end of the 5min the AMRAP will begin.
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
100m Farmer’s Carry(50/35)
17 Wall Balls(20/14)
30 Sit Ups
Rest 5 min
Metcon (No Measure)
5 x 100m Sled Pushes
Men(45#) Women(25#)
rest as needed