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)
