CrossFit 8/12

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run/Bike/Row

2 Rounds

6 Sumo Inchworm Push Up

8 Hanging Strict K2E

10 Shoulder Taps/side

8 Goblet Squats

6 Tempo Clean Pulls (4/1/4/1)

Weightlifting

Clean Pull

15mins

3×5 @ 75%+ of 1RM Clean

*Tempo (2/1/X/1)

WOD

Metcon (AMRAP – Rounds)

20min EMOM

A) 15/12 Cal Row/Bike/Ski

B) 15 Wallball (20/14)

C) 40ft HS Walk

D) 2 Rope Climbs

E) Rest

L1 (12/10 Cal)(14/10 WB)(4 Wall Walk)(8 Strict Pull Up)

Rx (As Written)

Rx+ (18/15 Cal)(30/20)(Legless RC + RC)