CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Metcon

A: Metcon (AMRAP – Reps)

The Decathlon

1 min on, 1 min off

Max Reps for 10 movements

1. Strict Pull-Ups

2. Strict Ring Dips

3. Front Squat 95/65#

4. Slam Ball 20/15#

5. Double Unders

6. Kipping Pull-Ups

7. Push Ups

8. Overhead Squat 95/65#

9. Kettlebell Swings 53/35#

10. Row for Cal

Score is cumulative reps over 10 movements.
Modifications:

F: Ring Row + Push Up + KB FSq + Slam Balls + Singles + Jumping Pull-Ups + Push Ups + Empty Barbell OHS + Russian KBS + Row for Cal

P: As Rx

S: Strict Chest to Bar + Strict Ring Dip (or Muscle Ups) + 135/95# + Slam Balls + Double Unders + C2B Pull-Ups + Push Ups + 135/95# + 70/53# KBS

9. Kettlebell Swings 53/35# + Row for Cal