Maximum Impact CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm Up

5 mins on ass. bike

20 of:

Pull up on ring row

Push ups

Stright leg sit ups

Air squat

Lunges

5 mins. jump rope

Metcon

Warm-up (No Measure)

4 mins of:

2o cal. bike

20 KB swing #45/#25

Rest 2 mins

20 reps:

Clusters

Start at #65/45

Every 2 reps add weight until you hit your cap, then finish remaining reps.

Rest 1 min.

100 D.U

Weightlifting

Metcon (Weight)

Back squat

12 #135/95

6 #155/105

4 #185/115

3 #225/135

3 #225/35

200 yd walking bar lunges #65/45