20/09/2017
CrossFit Euphonic – CrossFit
Warm-up
Warm-up (No Measure)
One round of:
400m Run
10m Old Bear
400m Row
10m Young Bear
5 minutes of Handstand Practice
Weightlifting
Deadlift (5-5-3-3-3-Max)
In a 15 minute window, complete:
5 @ 35%
5 @ 45%
3 @ 55%
3 @ 62.5%
3 @ 72.5%
Max Reps @ 82.5%
Aim for 8-10 reps minimum.
Metcon
Metcon (AMRAP – Reps)
EMOM 16
Min 1: 10 Deadlifts @ 65%
Min 2: 10 HSPU
Min 3: 2 Rope Climbs
Min 4: Max Burpees
Score equals total number of Burpees
Rx+ = Strict HSPU
Rx+ = Legless Rope Climbs
Accessory Work
Core Complex 2 (No Measure)
5 Rounds
10 Hollow Rocks
10 V-ups
10 Ab tucks
10 Second Hollow Hold