Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Clean Warm up (No Measure)
Strength/Skill
3: Metcon (Time)
3 Rounds:
12 Alt Double KB Front Rack Step Up (53/35, 20″),
200m run
Level 4, do 4 rounds, run 400 meters, ladies use 16″ box
Conditioning
4: Metcon (3 Rounds for time)
3 Rounds:
30 Cal Airdyne
10 GTO (135/95)
Rest 1:1 (or work with partner)
You will need a stop watch for this workout. If you are with a partner, you only need one stop watch.
If not enough AD/Assault, use rowers.
GTO=Ground to overhead. This means you can snatch it, or clean and jerk it.
Level 4 (Rx+): Do alone, rest as RX
Level 3 (Rx): You may do with a partner and take turns resting. Note who your partner was on your comments.
Level 2: GTO is 95/65
Level 1: move weight from hang position and use 75/35#.
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