Main – CrossFit


Back Squat (4 Sets of 4 – All should be over 80%)


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

20 Push Press (95/65lbs)

30 Burpees

40 Double Unders

*Either 120 singles or 90 seconds max double unders. Or whatever your coach tells you.

Push press should be on the lighter side, first round needs to be unbroken.


Metcon (No Measure)


8 Rounds:

90 Seconds at Max Sustained Effort

3 Minutes Coast

*Again, grab a smooth bike, doesn’t really matter if the screen works, just put in the work.

Push Jerk (5 Sets of 6 at 55% Every 90 Seconds)

Use your max weight overhead. Perform these “touch and go”.

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