A. Warm UpWarm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 jump squats followed by an empty bar set on your Back Squat Cap this at 15 minutes!
Scoring: Not ScoredB. Back Squat 10-8-6-4-2Within 15 minutes: Back Squat
Rest as needed
5 minutes to rest and transition to CLEAN TECHNIQUEC. Halting Clean Deadlift + Hang Clean + Clean 1-1-1-1-1-1-1-1-1Halting Clean Deadlift + Hang Clean + Clean
Rest 1 minute between sets
percentage of your 1 RM C&J
rest 3 minutesD. 15-12-9 Alternating One-Arm Kettlebell Snatches, Goblet Squats, and Running15-12-9 Reps for Time:
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)