PRIMUS CrossFit Orlando

Friday, 06-07-2019

 

Strength: Overhead squats
6 x 2 reps
work up to a heavy double (should be above working weight)

WOD warmup. 3 rounds for quality:
10 box step-ups (no weight)
5 KB swings (lighter weight)
5 strict pull ups

Conditioning intervals:
4 x 2’ AMRAP with 2’ rest in between

2’ AMRAP of the following:
10 Weighted box step-ups (Dumbbells)
5 Overhead squats (135/95)
5 KB swings (70/53)
5 Toes-to-bar
5 Burpees
Rx+: 3 muscle-ups for T2B

Cool down: 400m group walk

WOD notes: Work on your OHS and get a good heavy double in during the strength section. Then, see if you can finish the mini-chipper in the 2′ interval! You’ll need to really be moving to get into a second round.

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