5
Nov

CrossFit TBR – CrossFit

Good luck to all of CrossFit TBR’s Athlete’s who are competing this weekend! We’re proud of you all!

Warm-up

7 chip shuffle suicide (2 full rounds) (No Measure)

Place poker chip every 4 ft (use mats). Side shuffle using right leg leading to collect chip and deposit back at starting position until all chips are picked up. Using left leg leading, go back and deposit chips back on the 4 ft lines.

STRENGTH

Back Squat (5 Rounds – 3 Reps @ 65% of your 1RM)

Movement Review

Metcon

Metcon (AMRAP – Reps)

THE BEARDED GRIND

3 Rounds, Max Effort in 20 seconds of Front Squats – AS-RX 75lbs / 55lbs

Rest 2 minutes between each 20 second round.

3 Rounds, Max Effort in 20 seconds of Shoulder 2 Overhead – AS-RX 75lbs / 55lbs

Rest 1 minute between each 20 second round.

3 Rounds, Max Effort in 20 seconds of Bar Jump Overs

Rest 30 seconds between each 20 second round.

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