A. Warm Up
10 PVC Passes
2:00 forward fold hold
6:00 AMRAP Slow:
2 Box Jumps
4 Box Jumps
With remaining time in the 15:00 window, begin warming up your snatch grip deadlift.
B. Snatch Grip Dead Lift (3 x 2-3)
5 seconds up, 5 seconds down. rest 2 minutes between sets.
C. Metcon (Weight)
12 Minute Alt EMOM:
M1: Incline CG bench press x 3-5 reps
M2: Deficit HSPU negative x 2-3 reps
M3: Strict HSPU AMRAP (-1)
M1: Incline CG Bench Press x 6-8 reps
M2: Kick up to handstand x 30s
M3: Push-ups AMRAP (-1)
M1: Incline CG Bench press x 10-12
M2: 30s plank hold or shoulder taps
M3: Scaled pushups x 10-12 quality reps
D. Metcon (3Rounds For Calories)
Every 3 minutes for 9:
8 Burpee Box Jump overs @ 24/20'
20s A/B or rower for max calories
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)