CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
30 Medball DL
30 Medball Cleans
30 Sit ups
Metcon (AMRAP – Rounds)
With a 30min Running Clock
0:00-10:00
3 Rounds
10 Squat Cleans
12 Toes 2 Bar
10:00-20:00
1800m/1400m Row
20:00-30:00
3 Rounds
10 Deadlifts
40 Dubs
Coach Tip* Score maximum is 3. Moderate weight on the barbell to challenge you in the squat cleans then increase weight for Deadlifts. Aim for a 2min pace on the rower for men and 2:15 pace for women
Warm-up (No Measure)
Cool Down
Grab a foam roller, lacrosse ball or barbell and mash your sore muscles