Rich-Froning-CrossFit-Mayhem-Freedom

20 Tough CrossFit Workouts From Rich Froning

Train like a champion!

WORKOUT 15

A.M.

  • 3 rounds of descending reps (9, 6, 3) of:
  • thruster (165 lbs)
  • muscle-up

WORKOUT 16

  • 3 rounds of
  • 20 x sit-up
  • 20 x ring dip 

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Monday feels. Photo cred: @drestrohm

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WORKOUT 17

P.M

  • 10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
  • bench press (225 lbs)
  • front squat (225 lbs)

WORKOUT 18

  • 20 min AMRAP of:
  • 20 sit-up
  • 10 x muscle-up
  • 20 x sumo deadlift high pull (95/65)
  • 30 x calorie Airdyne machine
  • 20 x wall ball
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