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CrossFit Boynton Beach – A. CrossFit

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Metcon (Weight)

EMOM x18 Minutes;

1st; 4 TnG Squat Cleans

2nd; 2 Rope climbs

3rd; 6-12 HSPU

Notes; begin Squat Clean Loading @ 60-65% 1RM and build to a heavy, log heaviest successful weight

RX+ Perform Strict HSPU and 1 of the 2 Legess Ropeclimbs Legless

Intermediate; 1 Rope Climb

Scaled; 4 Rope Planks + :20 Second HS Hold OR 10 Dual DB Z Press

Metcon (No Measure)

3 Sets; Dual DB Bench Press x12 Reps

3 Sets; Banded Upright Rows x15-20 Reps

3 Sets; Poliquin Step Up; 12 reps/leg