Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
3: Clean and Jerk (15 minutes to find 1RM)
4.1: Front Squat (1×3@ 60%)
Every 90 seconds.
4.2: Front Squat (1×3 @ 70%)
4.3: Front Squat (1×2 @ 80%)
4.4: Front Squat (1×2 @ 85%)
4.5: Front Squat (1×1 @ 90%)
4.6: Front Squat (1×1 @ 95% (4 sets))
Conditioning
5: Metcon (4 Rounds for reps)
2 min running clock: 4 rounds: 400m sprint + ME C2B Pullups, rest 2 min
Note: If your 400 meter is more than 2 minutes, run ony 200 meters. Then do ME C2B pullups.
Log only your reps of chest to bar pullups in the score section. Write whatever scaling you did in the notes.
6: Metcon (AMRAP – Reps)
AMRAP in 9 min:
30 Cal Row
30 Shoulder To Overhead (95/65)
30 Ring Dips
30 Deadlifts (185/135)
ME Rope Climbs in remaining time
Log total reps. It’s ok if you don’t finish. It is a very short AMRAP and some may not get through all the work.
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