New River Gorge CrossFit – CrossFit

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Warm-up (No Measure)

Spend 5 minutes working on handstand holds.

Metcon (AMRAP – Reps)

“Grim Reaper”

AMRAP 5:

21-15-9

Overhead Squats (95/65)

Toes to Bar

*Rest 5 minutes*

Metcon (AMRAP – Reps)

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups
FITNESS:

-Overhead Squats: use plate or goblet squats.

-Sub Toes to Pole for T2B

-DB Thrusters: (25/15)

-Sub Jumping Chest to Bar Pull-ups or Ring Rows for C2B.