Saturday, 18 January 2025

930AM CROSSFIT
AMRAP 20 with a partner:
4 rope climbs (12/12 ft)
20 push presses (45/65 lb) *changed from thrusters
20 burpee box jump-overs (20/24 in)
– Share work as desired.

1030AM COMPETE

METCON
4 rounds for time:
8 strict handstand push-ups
8 strict ring dips
800/1,000-meter row

ACCESSORY
5 sets:
10 alternating back-rack reverse lunges
300-meter jog
100-meter run
– Rest 2:00 between sets.