Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

250m row

7 kips

5 pushups

then…10 min power clean tech work, working up to WOD weight (aim for a challenging weight)

Metcon (AMRAP – Rounds and Reps)

4 sets

AMRAP 4 min, rest 1 min. Start each AMRAP where you finished previous AMRAP

3 power cleans (205/145)

6 Toes to bar

9 pushups (chest to floor)

Group Stretch (No Measure)

stretch after class with ROMwod or coach