CrossFit – Mon, Aug 7
Performance
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
9 Calorie Echo Bike or 12 Calorie Ski
6 Bar Facing Burpees
3 Power Cleans @70% of 1RM
Power Clean (Use this to reference and record weights used)
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
9 Calorie Echo Bike or 12 Calorie Ski
6 Burpees
6 Box Jumps (24/20)
Performance & Fitness
Bench Press (8,8,6,6)
Coach’s Notes: Start at 65% of 1RM and build to 9/10 RPE. Rest 2:00 between sets.