Tuesday

20
Apr

Tuesday

Iron CrossFit North Brunswick – NC COMPETE

A. CONDITIONING

Metcon (Distance)

3 SETS

10:00 Run, Bike, or Row

-Rest 2:00 b/t Sets-

(Score is Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell (or DBs)

4 Bodyweight Kang Squats*

*Kang Squat- Goodmorning + Squat + Goodmorning + Stand

Strength

Back Squat (1×2)

ON A 20:00 RUNNING CLOCK…

Build to Heavy 2-Rep Back Squat

(Score is Load)

Workout

“GIVE” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9-12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 9 MINUTES

3 Push Press

(Score is Load)

Metcon (No Measure)

EVERY :20 x 20 SETS

2 sHSPU

(No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Push-Ups

7 TTB

(Score is Rounds + Reps)