CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

15 Sit-Ups

10 Ring Rows

15 KB Swings

10 Inchworms

Strength/Skill

A: Front Squat (5-5-5-(2)5)

1X5@65%

1X5@70%

1X5@75%

2X5@80%

Rest 90sec between A&B

B: Single Arm Dumbell Press (4X16)

• 8/arm, AHAP

• Attempt heavier than last week

• Rest 90sec between B&A

Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

WORKOUT OF THE DAY