CrossFit – Wed, Jun 28
Crossfit Cle – CrossFit
Let’s send Coach Andrew off to Marine Corps boot camp with one more full body beatdown! Good luck buddy! We will miss you!
Warm-up
2 rounds on a 30 second clock:
Spiderman burpee
Cossack’s squat
PVC passthrough
Hang from pullup rig
10 good morning
10 scap pullup
10 around the world
2x small sets of strict pullups
Burgener warmup:
5 down and finish
5 high pull
5 hang muscle snatch
5 power snatch balance
5 low hang power snatch
5 overhead squat
3 minutes for mobility
Gymnastics
Strict Pullup (7 minutes OTM:
Single set of strict pullup)
Do your best to hold your body in a hollow and pull the bar to your body.
*Work to roughly 70% of your full capacity on the first set and try to maintain that volume.
WOD
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
16 deadlift 115/80#
8 hang power snatch
8 overhead squat
60 seconds of flutter kick
*Rx+ for heavier barbell.