First solo workout at SRCF, so this one is based on a SRCF workout from April 7…
EMOM for 10 minutes do:
Then do AMRAP in 12 minutes of:
Results: 5 rounds plus 5 Deadlifts and 8 Burpees.
Not for time do 5 rounds of
5 x Overhead Squats, increase weight every set
Then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Results: For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg. AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.
Do three rounds of the following, concentrate on form:
Then for time do 21-15-9 of:
Then EMOM for 10 minutes do:
Results: Did the AMRAP in 5:25.
Taken from Atomic Crossfit’s workout from today.
Every 3 minutes for 15 minutes do:
Then AMRAP in 12 minutes of:
Then do 4 rounds of 20 second work / 40 second rest of:
Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).
Every 2 minutes for 20 minutes do Strict Press:
Then do 5 rounds for time of:
Results: For the Metcon: 13:34