Main – CrossFit
Warm-up
1: Metcon (No Measure)
2 Rounds for Quality:
25 Double Unders
15 Toes to Bar
This will start on the hour. So have your weightlifting shoes on and ready to go, if you can.
2: Squatting Quad Clean Warm up (No Measure)
Conditioning
3: Metcon (2 Rounds for reps)
Part 1:
16 MIN AMRAP:
10 Hang Power Clean (115/75)
10 Bar-Facing Burpees
10 Box Jumps (24/20)
Rest 4 min
Part 2:
Max Calories Row in 6 min
Level 2:
95/55
May step up
Level 1:
75/35
Step Ups
Regular Burpees
Notes:
1. Please have an idea of what weight you may use for this workout. The cleans should be perfect and smooth. If you have to drop the bar a lot, the weight is too heavy. I am expecting you to get around 7, and some of you, up to 10 rounds, in part one.
2. If not enough room for bar-facing burpees, lateral is ok. Please make note of that in your comments.
After Party
4: Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
I just want to see where you are with this. You must do these UNBROKEN. So, as soon as you miss, the attempt is over. You can go for it multiple times if you like. But, the score must be the total that you can get in a row without breaking them up.
You can do it before or after class, or at home.
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