Crossfit Cle – CrossFit
A great pacing strategy!
3:00 erg/strict Cindy
Active Mobility: 10 reps at each
5 rope lay-backs
Bench warm-up: “3-grip 3s”
2x 10:00 AMRAPs to establish your bench 3RM of the day. 5:00 rest between each.
3 rope climbs
6 double-kb push-presses (44s/26s)
9 double-kb front squats
12 double-kb Russian swing
3 reps – work towards a max
Add weight each round
*Partner A completes the “Buy-in” while Partner B loads her bar and rests.
*Once A completes the “Buy-in,” B can attempt a 3-rep max bench.
*After B racks the bar, A must complete the “Buy-in” before B can attempt another 3RM.
*A and B switch roles on the second interval.
*Bench must have a spotter!