Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Metcon (No Measure)
2a) Pushup, 5xME for :30 seconds, rest 60-90 sec, tempo 33×1
If this is too easy, add a weight plate to your back.
2b) Ring Row (feet elevated): 5x ME :30 sec, rest 90 sec, 31×3
3: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Conditioning
4: Metcon (2 Rounds for reps)
AMRAP in 6 min:
6 Cleans (135/95) full squat
8 Ring Dips
Rest 6 min
AMRAP in 6 min:
12 Vertical Bell KB Swings (53/35)
200m sprint
Level 4:
KBS: 70/53
Clean: 165/115
Notes about clean, this should be at or less than 50% of your one rep max. The purpose of this work is to do it fast. No struggle bus allowed.
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