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Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

12/10 Cal Row

10 KB Goblet Squats

10 Spider Lunges

40′ KB OH Waiter’s Walk ea. Arm

20s Banded Front Rack Distraction ea. Arm

Weightlifting

Perform the following Cluster Sets for the Squat Clean:

3 x (3. 3. 3) @ 70%

Intraset Rest: 30 seconds Rest

Interset Rest: 2 minute Rest

Squat Clean (3 x (3. 3. 3) @ 70%)

WOD

Metcon (2 Rounds for reps)

2 RD’s

3 Min AMRAP:

12 Power Snatch (75/55#)

4 Bar Muscle Ups

Rest 5 Minutes between each RD.

L1: 55/35#, 4 Highest Pull-Up Progressions

Rx: As Written

Rx+: 95/65#