Workout of the Day

January
4
2018

Give it your All

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9 – 11am. Team Wod at 9:30am.
We will start transitions to FItChalk on Monday so an email will be sent to you shortly.
Also we will start doing 1 Open Wod a week building up until the Open.

Bench Press (3 x ME @ 75% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min:

4 power snatches #95/65 mrx#75/55

5 ring dips

6 box jump overs #24/20 mrx# step overs

rest 2 min, then:

AMRAP in 3 min:

4 power snatches

5 ring dips

6 box jump overs

rest 2 min, then:

AMRAP in 2 min:

4 power snatches

5 ring dips

6 box jump overs

after rest continue where you left off from previous amrap

RX+

#115/85 snatch

# ring dip after muscle up

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