Bradley 8:2

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CrossFit Roux 2 – CrossFit

Warm-up

Warm-up (No Measure)

8min – AMRAP (kinda)

Row 150m

10m Handstand Walk (sub 16 Wall Handstand Hold Shoulder Taps)

6x Dumbbell Powell Raise on floor/arm Light

Strength

2 Arm DB Press Complex (4 x Complex; Rest 1:00 between sets)

6 2-arm DB Push Press

6 2-arm DB Push Jerk

6 2-arm DB Split Jerk

6 2-arm Dumbbell Bent Over Row

Weighted Pull-ups (3 x 3 Strict Weighted + Max Bodyweight After)

Performed 3 strict weighted pull-ups; drop the DB between the feet and do max strict bodyweight pull-ups after.

1:30 Rest between sets.

Modifications: Max Strict Pull-ups + Max Banded Strict Pull-ups

Max Banded Strict Pull-ups + Max Chin over bar hang.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

2 Roux Runs (300m)

3 CTB Pull-ups

5 Toes to Bar

7 Pull-ups

Row 200m

4 Ring Dips

8 Floor Press (135/85)

12 Hand Release Push-ups