CrossFit – Fri, Apr 10
General Warm-up
3 rounds for time (Time)
Run 500m
2 Squat Cleans 225/155lbs
16 Get Overs 30-40″
2 Squat Clean 225/155lbs
Do not exceed 80% of your 1RM Clean.
You MUST remove your hands from the box/blocks between reps. (Do NOT rebound your get-overs.)
*if space is limited, regular BJO and/or sharing equipment will be necessary
Feel: Gas
Pace: Sustain
Target Score: 13-16 minutes
Firebreather Score: sub 13
Extra Credit (Checkmark)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
AMRAP 6 minutes
200m Jog
7 Kettlebell Swings
7 Goblet Squats
4 Get Overs