CrossFit – Wed, May 6
General Warm-up
Hang Power Clean (Hang Power Clean – Complex
Every 1:30 for 7 Sets
1 Hang Power Clean Complex*
*Above Knee Power Clean + Below Knee Power Clean)
We’re searching for the sweet spot where speed and technique meets heavy. Not challenging = too light. Not fast = too heavy.
AMRAP 22 Minutes (AMRAP – Rounds and Reps)
21 Box Jumps 24/20″
7 Wall Walks
21 Thrusters 95/65lbs
Rest 2:00 between rounds
Feel: Gas
Pace: Sustain
Target Score: 3+ rounds
Firebreather Score: 4+ rounds
3 Rounds
:20 Machine
:10 Rest
:20 Air Squats
:10 Rest
:20 Handstand Hold
:10 Rest
BB Warm-up (get into cleans w/in 15min from class start)