CrossFit

STRENGTH

1a) Push-ups: 3 x submax. No rest.
Scaling:
– Box Push-ups or Box Dips
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Scaling:
– Partner Assisted Chin-ups
*Denote total reps accumulated for each

METCON

AMRAP 12:
12 Burpees
9 Single Arm DB Hang Power Snatch each arm (50, 35)
Single Arm DB Push Press each arm (50, 35)
Rest 60s

**WHITEBOARD BRIEF**

– Strength: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form.
– Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.