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How to lose 11 pounds and 5% body fat at RARE CrossFit. Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

A big Congratulations to ALL our Zone Challenge participants.

Everyone did AWEsome and your results show all the hard work you put in.

 

With that being said, we would like to congratulate our winners:

Ryan came a close second to First Place Winner Raf.  Both of them losing

11 pounds and 5% body fat. 

7th November

Warm Up

Inch Worm 10 Meters

2 Rounds

10 Scapula Pull Ups

10 KTE

10 Wall Balls

1 RD

10 Shoulder pass through

1xClean Progression ( HPC/HSC/Clean)

5 Press, 5 push press, 5 push jerks

 

A) Barbell Cycling

EMOM X 8

3 PC + 3 FS + 3 PJ (155/105) (135/95) (95/75)

 

B) Conditioning

AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike/Row in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar 
Max Calorie Bike/Row in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike/Row in time remaining

 

Cool Down

Shoulder mobility Rig

Barbell smash with bar

 

 

Accessory Work

Barbell Row 1RM

Weighted Pull ups 1RM



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