07/11/2018

Storm King – CrossFit

Warm-up

Smoking Shoulders Warm-up (No Measure)

AMRAP 10:

250m row or 200m Run

30 Sec Plank Hold

10 Shoulder Press PVC or Empty Bar

10 Pushpress

10 Pushjerk

10 Snatch Balance

Weightlifting

Push Press

Five sets of:

Push Press x 5 reps

Rest 2 minutes

Build to today’s heavy 5 reps.

Metcon

SK: Metcon (AMRAP – Rounds and Reps)

Storm King – Competitor

AMRAP 12

15 Burpees

12 Push Press 115/75

9 Strict Pull-Ups

PP: Metcon (AMRAP – Rounds and Reps)

Pyramid Peak – Performance

AMRAP 12

15 Burpees

12 Push Press 95/65

9 Pull-Ups

SR: Metcon (AMRAP – Rounds and Reps)

Spruce Railroad – Fitness

AMRAP 12

15 Burpees

12 Push Press 75/55

9 Jumping Pull-Ups

Cash Out

Cash Out Box Push (No Measure)

10 Rds

1 Box Push Blue Line 2 Blue Line

5 Burpee
If you want sub Burpees for something else. e.g. GHDSU, HSPU, Plank Holds, etc…

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