Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

12 Alt Groiners

10 Alt Cossack Squats (Pause :01 at the bottom)

5 Push-Up to Pike

Into…

AMRAP x 5 MINUTES

10 Deadlifts

10 Strict Press

10 Front Squats

Strength

Hang Clean (Heavy 2-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

BOOTCAMP:

15 Minute AMRAP

400m Run

20 Bicep Curls

15 Lateral Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Sit-Ups

15 DB Up-Downs (35/25)

5 Hang Squat Cleans (185/135)|(135/95)* or DBL DB Squat Cleans

(Score is Time)

KG SB: (15/10)|(10/5)

KG BB: (85/60)|(60/42.5)