week 11 day 3

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m run

3 sets of 10 push-ups + 10 OH triceps extensions

Bench Press (1 rep max)

12 mins work up to new max

Metcon (Weight)

2:00 Over head double KB/DB hold (55/35)



5-10 Kipping HSPU
IF you dont fall into this range scale options is to do an alternating EMOM

:30 HS hold (ODD minute)

10 OH Strict press (Heavy on the even minute)

Metcon (Time)

For time:

100 Double unders

2K row

50 Burpees

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