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Wednesday April 10, 2013 CrossFit Stapleton- Denver, CO

Who Has the Guts for Gluten?

 

Strength

  1. Front Squat 5@70%, 5@ 85%, 3@90%, AMRAP@95%; Rest 3:00 b/t

 

METCON- Two rounds for time:

100 Double-Unders ****substitute is 50 Lateral bar jumps (each time over=1)
25 Front Squat 45%-50% 1 RM
25 Toes to bar ***substitute is 40 ABMAT***

 

Subtract :30 from METCON time for following:

  • Unbroken in Front Squat for any round (could be a minute if you get both unbroken)
  • 40 Double Unders Unbroken at anytime
  • Unbroken Toes To Bar for any round  (could be a minute if you get both unbroken)

 

 

Cash Out:

A) External Dumbbell Rotations @ 30X0 3 sets x 8-10 Reps; Rest :45

B) Trap 3 Raises  @ 30X0 3 sets x 8-10 Reps; Rest :45

 

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