Crossfit Restoration – CrossFit
General Warm-up
4:30 Machine
Every 1:30 Perform 8 Kettlebell Swings & 8 Air Squats
For weight (9 Rounds for weight)
For weight* (see scoring note)
Every 3:00 for 9 sets
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
Start around 65-70% of your 1RM Squat Clean and Jerk. Add weight each round going as heavy as possible.
Score: the sum of your heaviest 3 lifts (e.g. 150+155+165 = 470lbs)
Extra Credit (Checkmark)
5 Rounds each for time
12/10 Air Bike
50m Shuttle Run*
Rest 4:00 between rounds
*1 Shuttle= 25m out 25m back