Saturday 5.05.18

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CrossFit, CrossFit Strength, & Endurance

Project Badass Build #4

 

Competitor/Fitness
5 Rounds for Reps
1:00 AMRAP Air Squats
3:00 100 Double Unders + AMRAP Burpee C2B Pull Ups
1:00 AMRAP Push Ups
3:00 to Run 400 meters and rest in remaining time

Run Scaling:
If you have a:
 Sub 8:00 Mile: RX
8:00 - 10:00 Mile: Odd runs 200m and even runs 400m.
10+ minute Mile: 200m runs

 

 

CrossFit Strength

Same as Class
or  
Open Gym Option:
Incline Bench Press
1x8 (55% 8RM)
1x8 (70% 8RM)
1x8 (85% 8RM)
1x8 (92% 8RM)
1x8 (102% of previous 8RM)

2 x Super Sets
a. (Max - 2 Reps) DB Bench Press
b. (Max - 2 Reps) DB Reverse Flys
c. 20-ish GHD Sit Ups