Main – CrossFit
Warm-up (No Measure)
AMRAC in 10 minutes with
Mobility + 4-8:
Hang Squat Clean,
C2B Pull-up (Strict to start),
Burpee Box Jump,
Hip Extension (Hold weight as able).
A1. : Back Squat ( @20X1; 8, 6, 4, 8. )
A2. : Weighted Pull-ups (@ 21X0; 1-3 x 4. )
Metcon (AMRAP – Rounds and Reps)
Complete 5 sets of:
AMRAP in 60s
2 Hang Squat Clean (60-70% today’s best BS x 8 NTE 165/115)
4 Burpee Box Jump (NTE 20/16″)
Pick up each round where you left off.