CrossFit – CrossFit

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Warm-up (No Measure)

Warm UP

400m Jog

20 KBS

20 Goblet Squats

Metcon (AMRAP – Rounds)

18min Alternating EMOM

Min 1 – 9 HR Deadlifts

Min 2 – 6 Hang Squat Cleans

Min 3 – 3 STOH
Coach Tip* Same Weight for all movements

Metcon (Time)

For Time

50 Cal row or bike sprint
Coach Tip* This should be completed at 80% pace to maximise speed

Warm-up (No Measure)

Cool Dow

Grab a foam roller or lacrosse ball and mash your sore muscles