9
Jul
CrossFit – Wed, Jul 10
CrossFit GonzStrong – CrossFit
Mocking Jay (AMRAP – Reps)
Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Burpees to a targe
Bike (calories)
-Rest 3 Minutes-
SEE WORKOUT PREP NOTES FOR SUBSTITUTIONS!!!!
Mocking jay part B (Time)
Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total burpees to a target from Part A
-into-
Total Bike Calories from Part A
Bench Press 4×5 (Weight)
4 Sets
5 Bench Press @ 65-70% 1RM Bech Press
20 Dumbbell Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.
*Score is Bench Press weight.