CrossFit – Fri, Mar 22
Current Cycle: COMPETE
Week 5 of 9
Balanced, varied and intentional metabolic conditioning with a variety of intensity and volume through metcons and some varied intervals. Quarterfinal athletes will use Friday workouts similar to the Open to complete the weekly Open workout.

Metcon Warm Up

Hip Halo

Movement Prep

2:00 Row (easy)


Burgner Warm Up Clean


2-3 Sets

5 inch worms w push up

:15 Wall Facing Handstand Hold

then Warm up Squat Clean

I’m cuckoo for Cocoa Puffs (Time)

For time:


Squat Cleans (65% of 1RM) suggested RX (225/145)

Wall Walks

Time Cap 15 minutes

Pump (Arms-Shoulders) (Checkmark)

4 Rounds

10 Barbell Strict Press

12 DB Snow Angel Raise

10 DB Preacher Curls

10 Inverted Skull Crushers

rest 3 mins b/t rounds