CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
20 Bike Calories
10 HR Push-Ups
15 KB Swings
20 Split Jumps
1min Plank
Strength/Skill
A: Bench Press (4X8)
• @65% of 1RM all across
• Rest 90sec between A&B
B: GHD Hip Extension (4X8)
• Rest 90sec between B&A
Metcon
Metcon (Time)
For Time
4 Rope Climbs
12 Shoulder-to-overhead (Rx+ 175/115#)(Rx 115/75#)
15 Toes-to-Bar
3 Rope Climbs
9 Shoulder-to-overhead
15 Toes-to-bar
2 Rope Climbs
6 Shoulder-to-overhead
15 Toes-to-bar