CrossFit Showdown – CrossFit
Warm-up
Partner “rowling” game
3-4 rounds
Partners try to land on exactly 100m
Combine their difference, and do that amount of burpees
Specific Warm-Up
Burpee Box Jump
0:20 Step back burpee + box step up
0:20 Jump back burpee + box step up
0:20 Box jumps
0:20 Burpee box jumps
Power Clean & Jerk
3 High hang power cleans
3 Hang power cleans
3 Power cleans
3 Push press
3 Push jerks
3 clean and jerks
[3:00 to load to workout weight]
Metcon
Hansel & Grettel (AMRAP – Rounds and Reps)
“Hansel & Grettel”
AMRAP 30:
45 Burpee Box Jumps (24″”/20″”)
45/36 Calorie Row
45 Clean & Jerks (135/95)
45/36 Calorie Row
Teams of 3, switch out as needed, 1 working 2 resting
