Leave a Comment

20 Min Strength/Accessory

3 Rounds not for time:

  • 6 Clean grip pause deads @2 seconds below knee then explode up

(Level 1: 135/95)

(Level 2: 185/125)

(Level 3: 225/155)

(Level 4: 255/185)

 

  • 20 Rear delt flys w/DBs +20 V-ups+ 20 Flutterkicks(4 count)

(Level 1: 10/2.5 per hand)

(Level 2: 15/5 per hand)

 

  • 8 Jumps OVER box (facing box)

(Level 1: 45# plate)

(Level 2: 16/12” box)

(Level 3: 20/16” box)

(Level 4: 24/20” box)

 

Conditioning-

12 minute AMRAP

3- Power Clean

6- Front Rack Lunge (3 each Leg)

9- Toes to Bar

30- Double Unders

L1-95/65, L2-135/95, L3-165/110, L4-205/135

Cascade Crossfit

Leave a Reply

Your email address will not be published. Required fields are marked *