A. Warm Up
Coaches Choice Mobility. Activation and Movement Prep Scoring: Not Scored B. 12 minute EMOM of Rope Climbs, Muscle-Ups, and Handstand Push-Ups Every 1 minute for 12 minutes (3 rounds): Minute 1 - 2 Rope Climbs 12 meters Minute 2 - 4 Muscle-Ups Minute 3 - 6 Handstand Push-Ups Minute 4 - Rest for 1 minute Coach's Notes: RX+ is legless rope climb/ Ring MU/ Strict or deficit HSPU C. For Time: Double-Unders and Hang Power Cleans For Time: 40 Double-Unders 21 Hang Power Cleans @ 115/75 lbs 40 Double-Unders 15 Hang Power Cleans @ 115/75 lbs 40 Double-Unders 9 Hang Power Cleans @ 115/75 lbs 40 Double-Unders 3 Hang Power Cleans @ 115/75 lbs 40 Double-Unders Coach's Notes: Every round needs to be unbroken. If you trip up on a round it doesn't count. 10 burpees for every trip up
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |