Friday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

With a partner, 10 Rounds

Row 100m hard

*For every meter over or under exactly 100m after your 5 rounds, perform 1 burpee squat jump

Metcon (Weight)

As a team of two, both partners find a 1RM of the following complex in 15 Minutes:

Overhead Complex

3 Push Press + 2 Push Jerks + 1 Split Jerk

Weight may not decrease across the 15 minute window

Metcon (AMRAP – Rounds and Reps)

Alternating movements with a partner:

AMRAP 12 Minutes

15 Thrusters 75/55lbs

12 Push Ups

9/7 Calorie AAB

P1: thruster

P2: push ups

P1: AAB

P2: thruster, etc.

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