CrossFit – Thu, 30 Apr
Warm up – Thursday (AMRAP – Reps)
2:00 Machine
-into-
3 Rounds
8 Roll and Reach
3 Lunge Matrix
3 Muscle Cleans
3 Front Squats
1 Squat Clean
1 Hang Squat Clean
(PVC- Empty bar)
Clean (Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8)
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8)
Met Con – Thursday (AMRAP – Reps)
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
(Score by Time)
(KG conv: 75/50 PC, 9/6 WB)
time cap: 15mins
AFFILIATE COMPETE:
75 Wall Balls (20/14)
25 Power Cleans (185/125)
75 Wall Balls (20/14)
(KG conv: 85/57.5 PC, 9/6 WB)
**INDEPENDENCE (Intermediate):**
75 Wall Balls (14/10)
25 Power Cleans (145/100)
75 Wall Balls (14/10)
(KG conv: 65/45 PC, 6/4 WB)