CrossFit – Mon, Jun 15
General Warm-up
AMRAP 4 Minutes x 3 (AMRAP – Reps)
22 Farmer’s Hold Step Ups 50s/35s to 20″
7 Wall Walks
Max Rep Strict Pull Ups in remaining time
Rest 2:00 between rounds
Score is total pull ups.
Feel: Muscle Overload
Pace: Sustain
Target Score: 40+ pulling reps
Firebreather Score: 40+ unassisted pull ups
Squat Clean (Squat Clean – Positional
Pause At the Knee Squat Clean
7×2*
*Split Jerk after final rep of each set
Spend 1-2 minutes slowly flushing on a machine between sets.
)
Lower the bar down to just in front of your knee cap with the torso getting out over the bar, so you have to mimic getting back to power position as you would from the floor.
3 Rounds
:30 Machine
5 Inchworms
10 Ring Rows
10 Step Ups