CrossFit – Tue, Apr 9

Warm Up

Hip Halo Activation

Burgner Warm Up (Clean) 3-5 Reps per movement)

Low Hang Power Clean (Weight)

10 Minutes (one set every minute)

3 Low Hang Power Cleans @65-70%

*Touch and go from below knee

** Focus on Speed and Efficiency

Metcon Warm Up

1-2 Sets

200m Ski

10 Hanging Scap Retractions

2 Sit to Stand Rope Climb

50ft Sled Push


1 set (at workout pace)

1 Rope Climb

25ft Sled Push

Cuban Sandwich (AMRAP – Rounds and Reps)

AMRAP 15 Minutes


Rope Climbs

25-50-75-100ft Sled Push (180/145)

*After 4 Rope Climbs and 100′ Sled Push start sequence over

Target Reps 60+ (3 Rounds+)