Crossfit Oshawa – CrossFit

Gymnastics Conditioning (AMRAP – Reps)

On 1min x 8mins

Min 1- 20/16 Cal Bike

Min 2- 3-5 Muscle ups
Athletes choice on muscle ups ring or bar.

Treat this like practice, not training. Solid mechanics under an elevated heart rate.

Metcon (Time)

3-6-9-12-15 reps for time of:

Cleans 135/95lbs

Bar facing burpees
An ascending rep scheme to ease our way into a focus on open style stimulus. The first three rounds are smooth reps with quick transitions, slowing down the speed on transition and picking up intensity as the workout gets longer. If we think back to our descending rep formats last week, we can expect the opposite stimulus today.