Main – CrossFit
Warm-up
I AM THE CrossFit (No Measure)
50 Singles
10 Ring Rows
10 Burpees
50 Singles
10 Push-ups
10 Squats
40′ Frankenstein
Coaches Choice for hip opener and quad stretch, then:
50 Doubles, or 100 Singles
10 Pull-ups
10 Kipping Swings
10 Hollow Rocks
10 Superman
Weightlifting
Back Squat (3 RM in Ten Minutes)
Back Squat (2 X 3 @ 90% of 3RM above)
Metcon
4 EMOM PC 15 minutes (Weight)
15 Minutes of
4 Power Cleans, EMOM
Select the same weight (or more) as last week for this WOD with 15 more total reps.
Metcon
Metcon (AMRAP – Reps)
1 Minute of Hang Power Cleans – 95#/65# – the magic number is 50, which requires no rest and a fast cycle rate.
Cool Down
Coaches choice.
