Main – CrossFit
Warm-up
Boxes (No Measure)
Pull out a box.
10 Box Step Ups
10 Box Jumps
Straddle stretch, runners lunge stretch on the box (30 seconds per leg)
20 Box Push-ups (leaning against box, hold plank)
10 Box Dips
10 Burpee Box Jumps
10 Box Jump Overs
1 minute Batman holding the box
Weightlifting
Power Clean (1EMOM 10 Minutes)
Clean Pull (3 Sets of 3 at 100% 1RM)
pull to bent elbows with aggressive speed. Control on the toes and lower.
Metcon
OHWL, Hip Dips, Pull-ups (Time)
7 Rounds
10 Overhead Walking Lunge (45#/25#)
10 Hip Dips
7 Strict pull-ups
RX+ = 53# KB/ 20# KB in ONE hand
