CROSSFIT
*Base Week*
Weightlifting
EMOM x 10
Clean and Jerk
*Across, Heavy
Metcon
4 Rounds
20 Wall Balls 20/10, 14/9
15 Hollow Body Rocks
:30 rest after each round
COMPETITION
Complete w/ Warmup
2 Rounds
10 SA KB Front Rack Marches (Each Side)
10 Single Arm Swimmers (Each Side)
5 Tall Kneeling KB Press (Each Side)
-then-
4 Rounds
4 Tempo Ring Pull Ups
– 5 sec chin over rings
– 5 sec negative
– 5 sec hollow body hang
5 Skin the Cats
LEANX
21-18-15
Thruster
Box Jump Over
-Rest 2 Mins-
21-18-15
T2B
KB Deadlift
-then-
For Time:
150 Sit Ups
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