Friday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Run – Complete this is 100m Intervals.

AMRAP x 4 MIN

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Grab Barbell – Movement Prep:

5 Deadlift

5 High Hang Shrug

5 High Hang High Pull

5 High Hang Muscle Clean

5 Tempo Front Squats

Then,

5 Hang Power Clean

5 Front Squats

5 Hang Squat Clean

Then,

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Complete EMOM before reviewing Toes to Bar.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

Warm-up (No Measure)

WOD PREP

5 Kip Swings

5 Kipping Knee Raises

5 Toes to Hip

5 Toes to Bar

Review WOD Logistics

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar/Knee Raises

Max Barbell Hold

**Coaches call on Weight**

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

Categories: WOD

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