CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Metcon

5 Min AMRAP – Pull-Ups

F: Ring Row or Supinated Strict Pull Ups

P: Kipping Pull-Ups or Chest to Bar Pull-Ups

S: Chest to Bar or Bar Muscle Up

Score is max unbroken reps + total reps combined

Rest 5 min

A1: Pull-ups (Unbroken)

UNBROKEN Amount

A2: Pull-ups (Total)

TOTAL (Including Unbroken Set)

Metcon

5 min AMRAP – HSPU

F: Push Ups

P: Kipping HSPU

S: Strict HSPU

Score is max unbroken reps + total reps combined

B1: Handstand Push-ups (UNBROKEN)

UNBROKEN Amount

B2: Handstand Push-ups (TOTAL)

TOTAL (Including Unbroken Set)

Metcon

C: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Power Snatch x8 115/75#

50 Double Unders

Rest 60 sec after each round
Modifications:

F. 10 Alt Arm DB Power Snatch (5x each arm) + 100 Single Unders

P. As Rx (keep between 95-115# & 65-75#)

S. 135/95# (touch and go snatches if possible) + unbroken Double Unders