BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
18.4 Theme St. Pattys day!
Metcon (No Measure)
Every Minute on the Minute x 16 (4 Rounds):
1st: 12/9 Calorie Row
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Bike
4th: 10 Chest to Bar Pull-Ups
Similar format to last Wednesday, but with different movements. The weight on the deadlift and handstand push-ups should be something that athletes know for a fact they will get unbroken every time. The pull-ups are meant to be completed in no more than 2 sets. The number, weight, and variation of all these movements can be adjusted in order to hit the correct stimulus.