CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


30 Dubs or 90 singles

10 Medball cleans

Metcon (Weight)

10min EMOM

3 Power Cleans Touch n Go
Coach Tip* Build to a heavy 3 Rep over the 10 miniutes

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 HSPU or Db Shoulder Press

12 Cal row or bike

12 Front rack lunges

36 Dubs or 75 Singles
Coach Tip* Aim to finish 3+ rounds. Modifications on movmnts should be easy enough to move through all reps quickly

Warm-up (No Measure)

Cool Down

Coach led stretches