Training Pit CrossFit (Hollywood, FL) – CrossFit

WARMUP 500m row (No Measure)

Power Clean tech warmup (No Measure)


Power Clean techinque with empty bar then build up to 40% or (115/75)

Power Clean (7×2 (find a 2RM or near. Superset with HSPU)

Deficit Handstand Push-ups (this will be STRICT HSPU. 7×2 or work progressions)

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP (as many rounds as possible)

6 Power Clean (135/95) Rx+ (185/125)

20′ Overhead plate lunge (45/35)

8 burpees