CrossFit – Mon, Oct 10
Warm-up
Warm-up
AMRAP x 3 MINUTES
50ft Shuttle Run
5 Burpees
Into…
1-2 ROUNDS (Time Permitting)
5 Clean Deadlifts
5 Clean Hang High Pulls
5 Hang Muscle Cleans + Elbow Punches
5 Strict Press
5 Push Press
Strength
Metcon (4 Rounds for reps)
4 SETS*
1 Power Clean
+
2 Split Jerk
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
Week 6 of 9
Workout
Metcon (Time)
10 ROUNDS FOR TIME
1 Power Clean & Jerk (225/155)|(155/105)
5 Burpees Over Bar
100m Run
(Score is Time)
KG BB: (100/70)|(70/47.5)
