26.2 CrossFit – CrossFit
Warm-up (No Measure)
3 rounds: 30 DU
10 DB clean+jerks, 10 DB front squats
EMOM 8 min Wall walks (8 x 4)
EMOM for 8 minutes
4 Wall walks
Metcon (Weight)
EMOM x 8 mins
4 mins of: 1 Snatch @ 85%
With the clock running go right into cln & jrks
4 mins of 1 clean & jerk @ 85%
Metcon (AMRAP – Reps)
10 Minute AMRAP
5 power cleans #155/95
3 Bar muscle-ups
Scale for muscle ups will be 5 pull-ups. Scale for pull-ups will be banded pull-ups
Single arm KB rows (3 x 12)
KB single arm rows
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