Main – CrossFit
Warm Up, Strength, Metcon.
The Rocky (No Measure)
250 Singles… Jump Rope
100 Jumping Jacks
50 Mountain Climbers… 1R + 1L= 1
1 minute Hussle & Down Ups
1 minute Shadow Box
Deadlift (7 sets of 2 reps (don’t add weight each set!))
use 70% to 80% of your 1RM. If you don’t know what this weight is, use a weight that is challenging, but doesn’t compromise your mechanics.
“The 70’s” (Time)
10 RFT of 7 C2B (Chest to Bar) Pull ups and 7 Thrusters (m 95, w 65, scale weight accordingly!!!).
This may be one of those “deceptive” workouts so don’t underestimate it. Scale the Chest to Bar pull ups with barbell body rows. This will be demonstrated prior to the metcon. Also, scale the weight accordingly for the thrusters.