CrossFit – Fri, Oct 9
END OF CYCLE
Warm Up (Checkmark)
6 EMOM
-16 Sit ups
-6 Power Cleans + 6 Front Squats (Empty Barbell)
-30 Seconds Row or Ski
Clean (Weight)
Every 1:30 minutes perform:
Set 1- 3 reps @65%
Set 2- 3 reps @70%
Set 3- 2 reps @75%
Set 4- 2 reps @80%
Set 5- 1 reps @85%
Set 6- 1 reps @85%
Set 7- 1 reps @90%
Set 8- Rest
Set 9- 10 Squat Cleans 135/95 lbs (Pick a weight you can perform unbroken)
METCON (AMRAP – Reps)
20 Minute AMRAP:
25 ft Handstand Walk
250m Row
3 Muscle Ups
250m Row
Sc:
3 Wall Walks
3 Assisted Bar Muscle Ups