CrossFit – CrossFit
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