Upper Body Thursday


Upper Body Thursday



Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – CrossFit

Push Press + Amrap Push Jerk (4 sets)

Push Press + AMRAP Push Jerk

You do not put the bar down for this. Build to moderate /heavy.

See rep scheme in nopes
5 push press + amrap push jerk

score is total number of push jerks performed

2 min rest between sets

Hinge Ring Rows + Kips


3 Rounds

8-10 (beginners 6) Hinge Ring Rows, rest 30″, then 30″ kipping practice on bar or rings, rest 90″ between rounds

HS Walk + OVHD Carry (3 rounds – no score)

Option A: HS Walk

Option B: wall walks

Option C: Box HS Walks corner to corner

30″ rest after your option, then grab a DB/KB and overhead carry (go heavier than previous week) Rest 90″ between rounds
Option A: 50 feet

Option B: 4 wall walks

Option C: 3 trips from corner to corner

then 50 feet each arm overhead KB/DB carry