Wednesday, November 13 2019

Roxanne Song Warm-up

Every time they say Roxanne perform a burpee.

"Nikoleta" by DB
3min AMRAP:

Run or Row 400m

Max Reps Ring Muscle-Ups MRX Max Chest to Bar Pull-Ups

Rest 30sec
3min AMRAP:

Row or Run 400m (opposite of last)

Max Reps Bar Muscle-Ups MRX Max Ring or Bar Dips

Rest 1min
2min AMRAP:

Run or Row 200m

Max Reps Chest to Bar Pull-Ups

Rest 1:30sec

2min AMRAP:

Row or Run 200m (opposite of last)

Max Reps Pull-Ups

Rest 2min

4min AMRAP:

RUN 200m & ROW 200m

Max Reps Burpee Pull-Ups