CrossFit – Fri, Oct 2
Warm Up (Checkmark)
6 EMOM
-16 Box Step Ups
-6 Hang Power Cleans + 6 Push Press + 6 Deadlifts (Empty Barbell)
-60 Jump Ropes
Clean (Weight)
5 Sets
Every 1:30
1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean -70%
Immediately follow by
3 Sets
Every 1:30
3 Halting Clean Deadlifts- 105%
METCON (Time)
Service Cup Workout 1
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 25 minutes
♀ 14-lb medicine ball to a 10-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box