Wednesday, June 28, 2017

CrossFit and Fearless – CrossFIT

Metcon (AMRAP – Rounds)

Death By Wall Balls

9 Wall Balls (RX)

6 Wall Balls(Scaled)

3 Wall Balls(Beginner)

*add 2 Reps EMOM until you are unable to complete the a round.
The above reps are guidline. Ideally, you should reach the 5 min.

Metcon (No Measure)

3 Rounds

Max Reps DB Bent Over Row

12 GHD Back Extensions

24 AB Mat MB Sit Ups
Not for time, complete all work in the order desired.

2k Row (Time)

Max Effort 2k Row
Optional make up if you missed it on Tuesday. 2k row is an excellent way to estimate your Maximal Oxygen Uptake (VO2max)