Friday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Hip Halo Warmup

https://youtu.be/NfAbdabJ310

-into-

8:00 AMRAP:

20 seconds Single Unders

5 Wall Balls

5 Deadlifts (empty bar)

5 Deadbugs (each)

5 Muscle Up Transition (Low Rings)

then,

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

Deadlift

Deadlifts:

– Heavy Single (10 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *
Try to reach a max rep in 6-8 sets. Not intended to be a max out but just a heavy rep.

Metcon (AMRAP – Rounds and Reps)

Open Workout 13.3 & 12.4

12:00 AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups (ring or bar)

or

12:00 AMRAP:

150 Wall Balls (20/14)

90 Double Unders

30 Burpee Pull-ups