Main – CrossFit
Squat Clean (3-3-3-3-3)
12 minute cap
Starting at around 40% 1RM squat clean
A: Metcon (AMRAP – Rounds and Reps)
7min AMRAP
1 Deadlift (225/155#)
2 Rope Climbs (20 ring rows)
3 HSPU
4 Box Jumps (24/20#)
***REST 90sec THEN****
B: 100 Sit Ups for time (Time)
100 Sit Ups
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6:00am CFLite Class
In 10 min:
1000m Row
Then in remaining time complete as many as possible:
50 Jumping Jacks
50 Walking Lunges
50 Flutter Kicks (2 count = 1 rep)
50 Mountain Climbers
QOD: Rope climbs or HSPU…which do you prefer?