CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

EMOM

10 min Alt EMOM

A1. 6-8 Strict Pull Ups; 20×1 tempo; or 20A1 tempo

For every rep you can not get at tempo, go to ‘A’ssisted ones (meaning jump

back up)

F: 30A1 tempo (assisted and just working negatives)

P: As Rx (sub all reps you can’t perform to ‘A’ssisted)

S: Strict CtB Pull-Ups; weighted if possible

Rest 30-60 sec

A2. 6-8 Reps 2KB Box Step Up (each leg)

F: Unweighted Box Step Up or 1KB

P: Single or 2KB Front Rack

S: 2KB Front Rack Step Up (each leg)

Metcon

B: Metcon (4 Rounds for reps)

4 Rounds (18 min total)

3 min AMRAP

Rounds 1 + 3

5 Shoulder to Overhead 115/75#

10 Box Jump + Step Down 24/20″

F: DB’s + Box Jump or Step Up + STep Down

P: As Rx

S: 155/105#

Rest 2 min

Rounds 2 + 4

5 Power Clean 115/75#

30 Double Unders

F: 5 Slam Ball 20/15# + 50 Single Under

P: As Rx

S: 155/105# + Unbroken Double Unders

Rest 2 min (no rest after round 4)

Record total reps for each of 4 rounds.