CrossFit – Fri, Sep 18
New Cycle
Warm Up (Checkmark)
6 EMOM
-16 Lunges
-16 Kettlebell Swings
-60 Jump Ropes
Clean Work (Weight)
5 Sets
Every 1:30
1 Clean Pull + 1 Power Clean + 2 Front Squats -70%
METCON (Time)
For Time:
2 Rounds
20 Toe-to-bar
20 Front Squats 95/65 lbs
15 Chest-to-bar Pull-ups
15 Thrusters 95/65 lbs
10 Bar Muscle Ups
10 Clusters 95/65 lbs
Cluster = squat clean thruster.
Goal: 24 min.
Time Cap: 30 min.
Accessory Work (Checkmark)
2 Sets
12/12 Dumbbell Row (Heavy)
Max Unbroken V-Ups (Stop at 20)