CrossFit | 09.22.2020

Warm-up

2 sets
5 Burpees
10 Air Squats
5 Clean and Jerks

Dynamic Stretches

Metcon

Metcon (Time)

A) RX
Complete 3 rounds for time
10 Burpees
20 Back Squats 95/65
10 Burpees
20 Clean and Jerks 95/65

B) Minimal Equipment
Complete 3 rounds for time
10 Burpees
20 DB or KB Squats
10 Burpees
20 DB or KB Clean and Jerks

C) Bodyweight
Complete 3 rounds for time
10 Burpees
20 Squats
10 Burpees
20 Vertical Jumps

Choose weight that will allow you to go unbroken for the back squats and complete touch and go reps for the clean and jerk.

Extra Credit

Metcon (AMRAP – Reps)

8 Tabata Intervals Each
Sit Ups

Supplemental Programming

Weightlifting

Back Squat (7)

Build up to a heavy set of 7 reps.

Accessory

Front Squat (10, 10, 10)

Use BB, DBs or KBs.

Single Leg Squat (10, 10, 10)

Split squat, box, pistol

Choose a variation of the single leg squat and complete for 10 reps.

Gymnastics

Weighted Pull Ups (Weight)

Pull-ups (AMRAP)