CrossFit Boathouse – CrossFit
Prep/Skill
roll out t spine
shoulders
lats
it bands
quads
Warm-up
3 Rounds
10 pvc deadlifts
10 pvc shoulder to overhead
10 pvc back squats
10 pvc pass throughs
Metcon
Metcon (No Measure)
EMOM 20
Odd: 10 Push Jerks (135/95)
Even: 15 Wall Balls (20/14)
Rx+ 12 Jerks, 18 Wall Balls
L3: (115/75)
L2: (95/65) (14/10)
L1: 8 push jerks (75/55) 10 wall balls (14/10)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10/7 Cal Assault Bike
10 Pull-ups
Rx+ 3 muscle ups
L3: 8/6 cals 8 pull ups
L2: 8/6 cals 8 assisted pull ups
L1: 7/5 cals 8 jumping pull ups
