Part A: 10 minutes
3 sets x 10 Bulgarian Split Squat (5 per leg holding DB’s) 35/25
Part B:
10 Rounds for time
5-Power Clean (RX 95/65, ADV135/95, EXP 155/105)
4-Front Rack Lunge
3-Push Jerk
Goal is to push for unbroken each round. Pick a weight you can achieve this
Complete as many rounds and reps as possible in 5 minutes of:
20 Double Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 DB Man Makers (35/25) ADV= Heavier
10 Box Jumps (24/20)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push up
Cascade Crossfit
Part A:
10 min EMOM
2- Deadlift @70-75% + Plank until the :40 sec mark (rest for remainder of Minute)
Part B:
10 min AMRAP
10 KB swings (53/35)
10 cal row
10 pullups
Part A
Back Squat (15 minutes)
Work to a heavy 10 rep for the day
Part B
3 rounds
15-Thrusters (95/65)
15-Burpees over the Barbell
Skill Practice: Pull up clinic!
Then…
For 6 sets, against a 90-second running clock, complete the following:
10 C2B Pull ups (Adv:12)
7 Burpees over the box (lateral)
Max rep wall balls (to 10 feet, 20/14, or adv 30/20)
Rest 90 seconds between sets
