CrossFit – Wed, Sep 2
Warm Up (Checkmark)
5 Min AMRAP
14 Set ups
8 Barbell Front Squats
8 Barbell Push Press
5 Burpees
30 Jump Ropes
Clean Work (Weight)
Every 1:30
Power Clean + Front Squat @75%
Power Clean + Front Squat @80%
Power Clean + Front Squat @80%
Power Clean + Front Squat @80%
Power Clean + Front Squat @80%
Power Clean + Front Squat @80%
Immediately follow by
Every 1:00
3 Clean Pulls – 95%
2 Clean Pulls – 100%
1 Clean Pull – 105%
1 Clean Pull – 110%
METCON (Time)
For Time:
150 Double Unders
15 Calorie Echo Bike
15 Deadlifts 135/95 lbs
120 Double Unders
12 Calorie Echo Bike
12 Deadlifts 185/125 lbs
90 Double Unders
9 Calorie Echo Bike
9 Deadlifts 225/155 lbs
60 Double Unders
6 Calorie Echo Bike
6 Deadlifts 275/175 lbs
30 Double Unders
3 Calorie Echo bike
3 Deadlifts 315/205 lbs
Time Cap: 18 min.