CrossFit – Sat, Aug 31
Warm-up
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
Partner “rowling” game