A. Warm Up
3 Minute Dynamic Range of motion drills then: 3 rounds not for time: 1-6 strict pullups 10 empty bar front squats 12 Cal Row B. Metcon (Weight) Every 2 minutes for 10: 2 Hang Clean pulls (below knee) Hang Squat Clean (Below Knee) Hang Squat Clean (Above Knee) C. Metcon (Weight) EMOM x 10: Odd: 8 Thrusters Even: 1-2 Muscle Ups Post Heaviest thruster weight. Should be unbroken across all sets. RX: 3-5 Chest to Bar Pullups Scaled: 3 Negative Pullups with a 5 second descent. D. Metcon (Time) EMOM x 8: Row 8/6 Cals *RX+ is Assault Bike Post fastest (approx) round time.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |