CrossFit – Wed, Nov 19
Performance & Fitness
2 Clean Pulls + 1 Power Clean (1 Complex every 1:30 x 5 Sets)
Fitness Option (AMRAP – Reps)
AMRAPx8:00
40 Double-unders
2 Renegade Rows (40/30)
*Add 2 Renegade Rows every round. DU stay the same.
Rest 2:00
Coach’s Notes: 1 Renegade is 1 push up + row left + row right.
Performance Option (AMRAP – Reps)
AMRAPx8:00
40 Double-unders
1 Ring Muscle-up
*Add 1 Ring Muscle-up every round. DU stay the same.
Rest 2:00
Coach’s Notes: Every 10 DU count as 1 rep.
Coach’s Notes: Start around 6-7RPE and build to 8-9RPE.