Wednesday

28
Apr

Wednesday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3…and so on

Up-Down

Single DB High Pull

Air Squat

Strength

Metcon (Weight)

EMOM x 6 MINUTES

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Front Squat

*Keep loading moderate.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY 1:00 FOR 8 SETS

4 DB Hang Power Cleans

3 DB Power Cleans

2 DB Front Squats

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Hang Power Cleans (95/65)|(65/45)

7 Ring Rows

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

5 Hang Power Cleans (135/95)|(95/65)

7 Pull-ups

100m Run

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

10 DB Hang Power Cleans

10 DB Bent Over Row

100m Run

-Rest 2:00-

4 ROUNDS FOR TIME

10 DB Hang Power Cleans

10 DB Bent Over Row

100m Run

(Score is Time)