Run 2 laps
5 x 3-Position EB Squat Cleans:
High Hang + Hang + Mid Shin
10 Box Step-Ups
Russian Baby-Makers” :20 on, :10 off x 3 Rounds
Calf Stretch x 60s each side
With remaining time in a 20 minute window, begin warming up back squat to 50%
B1: Back Squat (5@50%, 4@60%, 3@70%, 1@80%, 1@90%, 1@ 90%+)
B2: Weighted Pull-ups (3x3)
ONLY PERFORM PULLUPS after sets 1, 3, 5, 3 attempts at a new 3rm. If you dont have strict pullups, perform 8 Ring Rows after EVERY set of squats.
Start a new round every 3 minutes for 18.
C: Metcon (Time)
DB/KB Hang Squat Cleans
Bike or Row For Cals
40/25lb DB (+/- for bigger classes)
Bike or row
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)