Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Push Press
3: Metcon (6 Rounds for weight)
E2MOM for 12 minutes (six sets)
1 Power clean
2 push press
1 Squat clean
Goal is to accumulate the most weight lifted over the six sets. Weight stays the same per round but can be increased after a full round is completed.
4: Metcon (3 Rounds for reps)
Kettle bell Swings 53/35 (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
rest
In this workout you move from each of six stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.