Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

warmup Squat Clean tech work (No Measure)


Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (5×3 (80-90%). Superset with kneeling press)

half kneeling single arm dumbbell press (5×5 per arm)


Metcon (Time)

8 minute cap

200m run

500m row

25 thrusters (95/65) / Rx+ (135/95)

250m ski

Metcon (No Measure)

Cash Out: 3 rds

60s plank,

15 wall ball,

OR hypertrophy 3 sets of

15 banded tricep push downs in a super set with

15 loaded glute bridges (DB or D-ball)