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) Squat Clean Go heavy, build in weight across sets. .C. Front Squat (2-2-2@80-85%) D. Metcon (AMRAP - Reps) EMOM x 10 RX+ Odd: 3 Hang Squat Cleans @135/95 Even: 1-2 Muscle Ups RX Odd: 3-5 Hang Squat Cleans @ 115/75 Even: (M) 6-8 Strict Pulls (W) 3-5 Strict Pulls Scaled 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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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |