Main – CrossFit


Clean (10 Minute EMOM – 2 Cleans)

These are squat cleans (unless you’re unable). Warm up to a weight around 80% or so. Stay there for the entire EMOM.


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 Squat Cleans (135/95lbs)

7 Toes to Bar

10 Box Jumps (24/20″)

Weight should be light/medium at most. Looking for 5+ rounds from EVERYONE. Could be possible to get close to 10.


Snatch (STRICT 15 Minutes to Build to a Heavy Single)

Handstand Push-ups (See Below:)

A) 5×10 Dumbbell Press

B) 10 Minute EMOM 1/2/3 Strict HSPU

C) 8 Minute AMRAP of: 2 Strict HSPU + 4 Kipping HSPU

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