Sunday 2.4.18 CrossFit


6 Rounds
1a) Sledpush: 6 x 20s
– Add weight each set
1b) 30s Max Effort Bike or Row
Intent:  Sledpushes are intended to be moderately heavy today and short distance.


Partner Up and Follow the Leader
18min AMRAP
5 Bench Press (BW)
5 Goblet Squat (70,55)
*1 Rope Climb after each set
*Add 1 rep to bench press and 2 reps to goblet squat after each round.
Rx: (3/4BW)(55,35)
L2: (1/2BW) (45,25) (5 Strict Band Assisted Chin-ups after each round)
L1: (Coaches Choice of Loading) (6 Ring Rows after each round)

Intent: We’ve done a similar workout to this before. Keep in mind the total
volume is relatively high, so breaking sets early is important to avoid going to failure. Goblet Squats should be heavy

$ Out

100 Banded Pull-aparts
75 Banded Leg Curls each
50 Banded Pull-throughs
30 Reverse Crunches