Red Stick CrossFit – CrossFit

Warm-up

Group warm up #13 (No Measure)

30/24 Cal Row

2 RNFT

3 Wall Climbs

10 Box Jump Overs

8-10 Pull-Ups

12-15 Push-Ups

Weightlifting

Front Squat (8,8,8,8)

work up to a “heavy” set of 8 for the day

Metcon

Metcon (AMRAP – Reps)

•0-2

-12/10 Cal Row

-15 Burpees

•2:30-6:30

-12/10 Cal Row

-15 Burpees

-Max Rep BJ Overs

•7:30-13:30

-12/10 Cal Row

-15 Burpees

-20 BJ Overs

-Max Rep Pull-Ups

•15:00-23:00

-12/10 Cal Row

-15 Burpees

-20 BJ Overs

-25 Pull-Ups

-Max Rep Clean and Jerks (135/95)
Score is number of total reps complete on the max rep portion of each interval

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