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CrossFit — October 20, 2021

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2021.10.20

Warm-up
:30 bike / row
:30 HS / plank hold
10 air squats
8 alt. lunges w/ twist
6 air squats
:30 bike

coach-led split-jerk warm up

1 push press + 2 push jerk + 3 split jerks (5 x 1)
increase weight each complex, really focus on a difference between push presses and push jerks. take from the rack!!
Metcon (AMRAP – Rounds and Reps)
12:-00 AMRAP
2 / 4 / 6 / 8 / 10…
HRPU
alt. box step ups (24/20)
12/10 cal bike* E3MOM starting @ 0:00

Masters 60+ 16/12
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
2 / 4 / 6 / 8 / 10…
HSPU
alt. pistols
12/10 cal bike* E3MOM starting @ 0:00

B+ 54/35 deficit HSPU

20/15 cal row

reminder, if you finish the round of 10, that’s FIVE rounds