Tuesday

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Get a barbell and complete:

2 Rounds:

8 Bent over Barbell Row

8 Hang muscle clean

8 Strict press

8 Push press

Shoulder Press

1) Shoulder Press against bands: 6 x 3 @50% of 1 rep max Rest 60s.

https://www.youtube.com/watch?v=iIQ78IDd56o

2) Chest Supported DB Rows: 4 x 10. Rest 60s. Leave incline bench set up, will use again.

https://www.youtube.com/watch?v=IKGKmn_MD8Q

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb

10 Burpees

15 Power cleans 135/95

100 Ft. Single Arm OH KB Carry (50 ft. each) Heavy, but walk.

Rx+:(Legless Rope Climbs)

Metcon (No Measure)

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.

– Use incline Bench if possible