CrossFit – Tue, Jul 21
Transition Week
Warm Up (Checkmark)
3 Sets
10 Good mornings
10 Inchworms
10 Air Squats
5 Cal Row
High Hang Clean (6 Rounds for reps)
Every 1:30 min for 6 Sets:
Set 1- 1 High Hang Clean @60%
Set 2- 1 High Hang Clean @70%
Set 3- 1 High Hang Clean @75%
Set 4- 1 High Hang Clean @80%
Set 5- 1 High Hang Clean @85%
Set 6- 1 High Hang Clean @90+%
METCON (Time)
For Time:
10 Rounds
10 Dumbbell Hang Clean and Jerks (1×50/35) lbs
25 ft Dumbbell Lunges
10 Dumbbell Box Step Overs (20″)
25 ft Dumbbell Lunges
10 Calorie Row
Time Cap: 35 min
*Dumbbell can be carried any way you want for all the movements.