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CrossFit — October 1, 2021

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2021.10.01

Warm-up
:30 dubz
10 air squats
3 wall walks
:30 dubz
5 burpees
5 back squats
Metcon (Weight)
15:00 E3MOM
4 BS w/ :03 pause @ bottom +
4 (:03) negative HSPUs

you are doing back squats AND HSPUs in the same 3:00 window. stay light on the back squats (think 55-75%), you can build, or stay at the same weight.
HSPU negatives can be kipping or strict – if you need ab-mats, use them! if you don’t have HSPUs yet, do a negative, come off the wall, kick back up, and do it again!
record heaviest weight on BS and click "rx" if you did rx HSPUs.
Metcon (2 Rounds for reps)
6:00 AMRAP
1 rope walk up
2 / 4 / 6 / 8 / 10…
devil press (35/20)
2:00 rest
6:00 AMRAP
40 single unders
2 / 4 / 6 / 8 / 10…
HRPU

Masters 60+ alt. devil press (20/15)
Metcon (2 Rounds for reps)
6:00 AMRAP
1 rope climb
2 / 4 / 6 / 8 / 10…
devil press (50/35)
2:00 rest
6:00 AMRAP
25 dubz
2 / 4 / 6 / 8 / 10…
HSPU

keep track of REPS for each AMRAP, you will input 2 scores