Athlete: Joe M., 52 years young, SHRED’ed and ready for the Open. 



AMRAP in 15 minutes of:
100 Double Unders
10 Muscle-ups


E2MO2M x 7 sets:
2 Front Squats, same loads across80% of 1RM

7 X 2 @ 80%


A. EMOM x 5 of Strict Chest to Bar Pull-ups
B. 4 x 4-6 GH Raises, 5 second decent, 1 second Pause
C. Iron Scap Protocol



With a Partner, AMRAP in 25 of:
100 Double Unders
75 Calorie Row
50 Russian KBS
25 Burpees Over the Rower
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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