CrossFit – Thu, Jun 13
Warm Up
Clean Pull + Power Clean + Squat Clean (Weight)
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 68-70% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 73–75% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 83-85% 1 RM Clean
Touch and Go
Metcon Warm Up
10 Mins Moving Through
1:00 Cardio
50 Single Under
9 Wall Balls
6 Kip to SWing
:20 Handstand Hold
1 Rope Pull to Foot Clamp
Workout Prep:
5 Wall Balls
20 Double UNders
2 Bar Muscle Ups
20 Ft Hand Stand Walk
1 Legless Rope Climb
Minnesota Timberwolves (Time)
Teams of 2 for ttime:
100 Wall Balls (20/14)
200 Double Unders
30 Bar MUscle Ups
200 Ft Hand Stand Walk
10 Legless Rope Climbs
Time Cap 16 Mins
Crossover Symmetry
Banded 7’s
Burgner Warm Up (Clean) all to power position