CrossFit – Tue, Nov 21

Crossfit Cle – CrossFit

Warm-up

Weightlifting

6 superset rounds on 3 minute clock:

Good Mornings (6×10)

Keep weights light and work on ROM and midline bracing

Pullup Negative (6×3-5 )

Work a 3 second negative. Cycle back to the top with a strict or kipping pullup if possible.

MetCon

MetCon (2 Rounds for reps)

4 minute AMRAP, 3 minute rest, then 7 minute AMRAP:

30 box step up 95/65# barbell

10 power snatch

20 overhead squat

10 burpee pullup

10 burpee toes to bar

Burpee muscle ups (scale perform 2 burpees, 1 T2B AND 1 pullup)
Score your 4 and 7 minute rounds separately