Wednesday CrossFit Class

Crooked River CrossFit – CrossFit

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1: Metcon (Time)

1. Squat Conditioning

For time* 7 min CAP:

20 Back Squats, 135/95

20 Back Squat, 155/105

20 Back Squats, 185/125

*No Racks. 1 Bar. Rest 1 minute after completing each weight

-rest 3 minutes

2: Metcon (Time)

2. Press Conditioning

For time* 7 min CAP:

20 STOH, 115/75

20 STOH, 135/95

20 STOH, 155/105

*No Racks. 1 Bar. Rest 1 minute after completing each weight

-rest 3 minutes

3: Metcon (Time)

3. Clean Conditioning

For time*7 min CAP:

20 Hang Power Clean, 115/75

20 Hang Power Clean, 135/95

20 Hang Power Clean, 155/105

*No Racks. 1 Bar. Rest 1 minute after completing each weight

-rest 3 minutes

4: Metcon (Time)

4. Gymnastic Pull Conditioning

For time*7 min CAP:

20 Strict Pull ups

20 *Strict Ring Rows

20 Kipping C2B Pull ups

Rest 1 minute after completing each set of 20

*feet elevated on box