Tuesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike @ Mod Pace

10 Plank to Pike

10 Banded Pull Aparts

10 Step-Ups

Into…

AMRAP x 5 MINUTES

:30 Bike @ Hard Pace

10 Banded Strict Press

10 Box Jumps

10 Ring Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES*

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups or Max Push-Ups

MIN 3 – Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)

MIN 4 – REST

*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM.

(Score is Reps)