CrossFit – Fri, Dec 2
Warm-Up
Warm-Up
AMRAP x 4 MINUTES
4 Burpees
6 Alt. Lunges
8 Glute Bridge-Ups
Into…
1-2 ROUNDS (Time Permitting)
6 Clean Deadlifts
6 Hang High Pulls
6 Hang Muscle Clean + Elbow Punches
4 Clean Drop Drills*
*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and build past workout weight.
(Score is Weight)
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Last Seen: 3/15/2022