CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

30 Medball DL

30 Medball Cleans

30 Sit ups

Metcon (AMRAP – Rounds)

With a 30min Running Clock


3 Rounds

10 Squat Cleans

12 Toes 2 Bar


1800m/1400m Row


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