A. Warm Up
25 Double unders
5 Single arm kettlebell swings at light weight.
B1. Front Squat - 4x2-3 (Superset)
B2. Back Squat (AMRAP 30 seconds)
Try to stay on the same clock as a class. 30s AMRAP Back Squat with same weight as the front squat. Rest 30s before part B3
B3. Weighted Pull Ups (3-5 reps)
Repeat B1-B3 a total of 4 times. Start a new round every 4-5 minutes.
C. Metcon (Time)
15 DB Thrusters
15 DB Hang Squat Cleans
15 DB Front Squat
Due to a limited number of DB's, we will remain flexible with weight section. Just make sure its a challenge to finish and each DB movement shouldn't be done unbroken except for the front squats.
50/35 would be RX Plus
40/25 RX and scaled will vary based on experience.
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