Main – CrossFit
Warm-up
3 Rounds:
3 Goblet Squats W/ Band
4 steps Duck Walk
5 HVY Swings
Then with an empty bar:
3 Clean Pull
3 Rack Deliveries
3 Tall Cleans/Pull Unders
3 Power Clean
3 Clean
3 Jerk
Weightlifting
A): Power Clean + Clean + Jerk (EMOM x 10:00; PCl + Cl + J @ 70%+)
B): Deadlift (65/75/85%x2+; E2M )
Stop set at the first sign of form breaking.
Metcon
Metcon (AMRAP – Reps)
AMRAP in 10:00
A1) 12 Db Push Press
A2) Push Ups
A3) Hollow Rock
Count seconds in hollow body as reps.
Strength Accessory
D): Metcon (Weight)
Swing – EMOM:
12-12-12-12-12 @124/88#
