WARMUP
10 min AMRAP
2 min cardio (1 easy, 1 hard)
3 Burpees
10 Air Squats
5 Sit-ups
5 Push Up Scap Retractions
5 Pull-up Scap Retractions
3 Kip Swings
1-3 T2B
STRENGTH
Bench Press
5-3-1+ @ 75-85-95%
*if you aren’t feeling it, use 70-80-90%. Take at least 2 min between sets.
WOD
Intervals For Time:
50 Cal Row
40 Goblet Squats Rx+ 70/53 Rx 53/35 Fit 35/25
30 Toes to Bar
Rest 2 Min
30 Toes to Bar
40 Goblet Squats
50 Cal Row
**Strict 10 min cap per interval. If you hit the 10 min mark on your first interval, take your 2 min rest and start the 2nd interval at the 12:00.
OPTIONAL POST WOD
Accumulate:
1 min Handstand Hold
1 min Lsit (ring support or box support)
1 min Chin over the bar hang
*Do the full min of each at once, if you are able
CrossFit Reserve 