Main – CrossFit


3 Rounds:

3 Goblet Squats W/ Band

4 steps Duck Walk

5 HVY Swings

Then with an empty bar:

3 Clean Pull

3 Rack Deliveries

3 Tall Cleans/Pull Unders

3 Power Clean

3 Clean

3 Jerk


A): Power Clean + Clean + Jerk (EMOM x 10:00; PCl + Cl + J @ 70%+)

B): Deadlift (65/75/85%x2+; E2M )

Stop set at the first sign of form breaking.


Metcon (AMRAP – Reps)

AMRAP in 10:00

A1) 12 Db Push Press

A2) Push Ups

A3) Hollow Rock
Count seconds in hollow body as reps.

Strength Accessory

D): Metcon (Weight)

Swing – EMOM:

12-12-12-12-12 @124/88#

E): Reverse Hypers (3 x 30)

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