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.