CrossFit – Fri, Nov 4
Warm-up
Warm-Up
ON A 7:00 RUNNING CLOCK…
1 ROUND
10 Box Step-Overs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press
Into…
1 ROUND
8 Half Box Jumps
8 High Pulls
8 Push Press
Into…
AMRAP IN REMAINING TIME…
6 Box Jump Overs
6 Hang Muscle Cleans
6 Push Jerk
Strength
Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk)
Build to a Heavy 1-Rep Clean & Jerk)
Workout
Metcon (Weight)
EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)
-Rest with Time Remaining-
(Score is Weight)
Optional Finisher
Metcon
FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*
Week 3 of 4 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
(Score is Weight)
Week 9 of 9