Main – CrossFit
4 Slow Rounds
B: Metcon (AMRAP – Rounds)
AMRAP 7 Minutes – Climb the ladder
1 Deadlift 335/235lbs
2 Deadlift 335/235lbs
3 Deadlift 335/235lbs
And so on…
C. Interval Work
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x3
10 Front Squats 155/105lbs
10 Bar Facing Burpees
Rest two minutes between AMRAPs. Restart AMRAP each time.
D. Olympic Lifting
D: Squat Clean (5-5-5-5-5)
Squat Clean 5×5 @60-70%
Drop and reset each rep. Start at 60% and climb only if smooth.
E: Overhead Squat
Work up to a heavy overhead squat from the ground
Then EMOM for 10 Minutes
3 OHS @80% of the weight you worked up to
Start each round from the ground.
F. Embrace the Suck
F: Metcon (4 Rounds for calories)
Max Calories on the rower in 7 Minutes
Rest 3 Minutes
Accumulate 7 Minutes of holding on to a 70/53lbs KB in each hand, in 20 minutes or less.
If you cannot accumulate 7 minutes that quickly, your scale will be whatever you can accomplish in 20 minutes.