CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


200m Jog

10/10 Db Shoulder Press

10 Scap Pullups

Push Press (4 x 3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Hang Power Clean

8 Pull ups

64 Dubs or 150 Singles
Coach Tip* Push yourself on the weight of the barbell add 10 extra pounds on your normal weight. If your proficient at pull ups modify them to a harder mvmnt. If you are doing ring rows make them as hard as possible to where you cannot finish all 8 in one set

Warm-up (No Measure)

Cool Down

Coach led stretches