Friday

1
Aug

Friday

CrossFit Huachuca – NC COMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

30 Burpees

30 Slam Balls (30/20)

30 Air Squats

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES

6 DB Hang Squat Cleans (light DB’s)

6 DB Push Press

6 DB Bent Over Row

6 Kip Swings or Ring Rows

Extended Warm-up

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.

Workout

Metcon (Time)

FOR TIME

400m Run

into…

2-4-8-12-8-4-2

Hang Squat Clean Thruster (115/75)|(75/55)

4-8-16-24-16-8-4

Pull-up

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY*

20 Single DB Box Step-Ups (50/35)|(24/20)

50′ DB OH Walking Lunge (L)

50′ DB OH Walking Lunge (R)

15 Strict HSPU

-Rest as Needed b/t Sets-