PRIMUS CrossFit Orlando

Tuesday, 07-16-2019

Warm Up. EMOM 10

Minute 1 – 10 Wall Balls
Minute 2 – 10 Ring Rows
Minute 3 – 10 Pistols
Minute 4 – 25 Second Handstand Hold
Minute 5 – 5 Strict Chin-ups

Conditioning.

Teams of 2 (Split Reps)
AMRAP 10×3, 2 Minute Rest Between

AMRAP 1

30/27 Cal Row
30 Wall Balls 20/14
10 Pull-ups

AMRAP 2

30/27 Cal Row
30 Box Jumps 24/20
10 Handstand Push-ups

AMRAP 3

30/27 Cal Row
30 Push-ups
10 Jumpies

WOD Tips:

3 separate AMRAPs in a team of two format. Split the reps and go hard for each segment. Recover quickly during your 2 minute rest breaks!

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