CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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September 13, 2018

12/9/2018

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A. Skill work : Rope Climb

B. As Many Rounds and Reps as possible in 25 minutes:
5 minutes to warm up and build your movements up to your desired workout weight
  • 5 Muscle Cleans@ 95/65 lbs
  • 5 Power Cleans@ 95/65 lbs
  • 5 Squat Cleans@ 95/65 lbs
  • 5 Front Squats@ 95/65 lbs
  • 5 Hang Muscle Cleans@ 95/65 lbs
  • 5 Hang Power Cleans@ 95/65 lbs
  • 5 Hang Squat Cleans@ 95/65 lbs
  • 5 Front Squats@ 95/65 lbs
Each movement is to be performed unbroken for all 5 reps. Only drop the bar when changing movements.

C. Cool Down:
  • 5 minutes easy pace on the Row or the Assault Bike
  • 5 minutes mobility
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