Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
Row 250m each
Skill
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
P1 and P2 start on different stations
Workout
Metcon (3 Rounds for reps)
4 ROUNDS
Two Minutes per Station
:30 rest/transition
1 – DB’s S2O (Push Press, Push Jerk, Split Jerk) (50/35)|(35/20)
2 – Cal Row
3 – Rope Climbs
Score is total reps of each movement for all 4 rounds