20 cal on bike or 30 cal on rower
8 med ball squat cleans
10 good mornings
10 strict press
With remaining time, warmup to 75% of BS and bent over row starting weight.
B1: Back Squat (3x8@75%)
B2: Bent Over Row (3x10)
Use tempo of:
Start a new round every 3 minutes for 9
C: Metcon (5 Rounds for time)
Every 3 minutes for 15:
20m DB or KB walking Lunge
1.5 Lap Run
Use a weight that challenges you for the 20m with no more than 1 break.
RX+ is chest to bar
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)