CrossFit – Fri, 4 Sep
warm up – Friday
2 ROUNDS
:45-1:00 Light Jog
10 Alternating Samson Lunges
10 Glute Bridges
10 Deadbugs
10 Air Squats
Power Cleans (Weight)
EVERY 1:30 (6 SETS)
2 Hang Squat Cleans + 1 Front Squat*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)
Metcon – Friday (54 Rounds for reps)
EVENT 10 | ’26 CFG RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
KG: 85/57.5
time cap:20mins
INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)
KG: 70/47.5
LIBERTY (Beginner)
4 ROUNDS FOR TIME
400m Run
8 Dumbbell Hang Power Cleans (light)
8 Dumbbell Front Squats (light)
(Score is Time)