1.19.19 - Saturday | CrossFit 312

1.19.19 – Saturday

STRENGTH/8am

Bench Press (Light)
Wide Grip – 3 x 10
Close Grip – 3 x 10
DB Press – Heavy – 4 x 8
Front Raises – 4 x 10
Side Raises – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs/Hypers

101/CROSSFIT/9am

Teams of 4, AMRAP 25
100 Synchro Thrusters (95/65)
100 Synchro Toes to Bar
100 Synchro Burpees over Bar

*One pair works at a time
*Switch every 10 reps

CROSSFIT/10am

Teams of 3, For Time: (30min CAP)
3 Rounds of:
60 Handstand Push-ups
20 Bar Muscle ups
Directly into…
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/85)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
30 Clean and Jerks (205/145)

*Scale HSPU to DB Push Press
*Scale BMU to Burpee Pull-ups

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.