monday 8th october 2018
CrossFit Hull, CrossFit Humber – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
10/7 calorie row
30 Double unders
5 burpees
3 min pulling EMOM
steady air squats between sets
Metcon
Metcon (AMRAP – Reps)
32 minute EMOM (8 rounds)
1 – 15/12 cal Row
2 – 55 DUs (110 singles)
3 – MAX Burpee box jump 24/20in
4 – rest
Score is total Burpee box jumps
Scale the calorie row to 12/9.
Only get RX if you are doing all rx calories and all double unders in the prescribed time.
Metcon
Tabata bicep curls (AMRAP – Reps)
Using a male/female bar 20s on 10s off. Have fun 😜