Main – CrossFit


Pause Back Squat (2 Count Pause – 5 Heavy sets of 2)


Metcon (Time)

5 Rounds for Time:

5 Power Cleans

10 Box Jumps (30/24″)

5 Shoulder-to-Overhead

10 KB Swings (32/24kg)

L5: 205/145lbs

L4: 185/125lbs

L3: 155/105lbs

L2: 135/95lbs

L1: 115/75lbs

Weight for power clean and shoulder to overhead is the same. It should definitely be on the heavy side. The S2OH should NOT be singles … although it will get heavy and perhaps later sets will get broken up.

20 Minute Cap


Push Jerk + Split Jerk (STRICT 15 Minutes to Build to a Heavy Single)

Metcon (No Measure)

Airdyne – 6 Rounds of:

2 Minutes Max Sustained Effort

4 Minutes Coast

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