A. Warm Up
7 Minutes of Line Drills then Clean Review.
B. Metcon (Weight)
Every 2 Minutes for 10 (5 Sets)
Pause Clean (2 seconds at knees)
Go heavy, build in weight across sets.
.C. Front Squat (2-2-2@80-85%)
D. Metcon (AMRAP - Reps)
EMOM x 10
Odd: 3 Hang Squat Cleans @135/95
Even: 1-2 Muscle Ups
Odd: 3-5 Hang Squat Cleans @ 115/75
Even: (M) 6-8 Strict Pulls (W) 3-5 Strict Pulls
Odd: 5 Hang Squat Cleans @ 75/55
Even: 2-3 Negative Pull-ups or 8 Inverted Rows
Count Total Pull-ups or muscle ups
E. Metcon (4 rounds for distance)
Every 2 minutes for 8:
Row 15 Seconds all out for max meters
*Set rower intervals to ensure accurate count.
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)