CrossFit Boynton Beach – A. CrossFit
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