CrossFit Workout 6/18/19 Tuesday

Warmup
9:00 EMOM
A 10 Scap pullups
B :30 empty bar overhead hold
C: 10 hollow rocks

Workout Warmup
12:00 of:
The Pullup Warmup
3 S2O Up to 20 pounds over your heaviest weight
:20 hard bike

CrossFit Workout
4:00 AMRAP
3 S2O 135/85
5 Chest to bar
7 Burpees

rest 4:00

4:00 AMRAP
5 S2O 115/75
10 Pullups
175/150 row OR 15/12 cal bike

rest 4:00

4:00 AMRAP
10 S2O 95/65
15 T2B
19/15 cal bike OR 225/200 row

Rx+
155/105, 135/95, 115/75
BMU, C2B, T2B

Coach’s Note
The goal here is to keep the same number of rounds as the weight drops and the reps go up. Transitions are going to matter a lot! Score is your total reps–each bike/row is worth 2 reps–once for getting on, once for getting off. The gymnastics movements should be completed in 1 to 2 sets. The shoulder to overhead should be unbroken.