CrossFit 8/30

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Stay Strong CrossFit – CrossFit

Warm-up

12min. EMOTM:

A) 12/10 Cal Row

B) 10 Pushup to Pike

C) 30s Banded Front Rack Distraction (ea. side)

D) 30 Plate Jumps

Strength

Push Press (5, 3, 2, 1, 1, 1)

16 min. clock to find one rep max for the day.

WOD

Metcon (AMRAP – Reps)

3 Rounds

3 min. AMRAP

3, 4, 5…+ Power Cleans (95#/65#)

3, 4, 5…+ Front Squats

1, 2, 3…+ Burpees over the Bar

– Rest 5 min. –

L1: (75#/55#)

Rx: (As Written)

Rx+: (115#/85#)