06/12/2018

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets:

4 Power Cleans from Hip

4 Power Cleans from Above Knee

4 Power Cleans from Mid-Shin

8 Perfect Burpees
*First 2 sets with empty BB; add small amount of weight thereafter

Power Clean (3RM)

*Go BIG!!!

*5-8 Seconds between reps (NOT TnG)

Metcon (Time)

5 Rounds for Time:

8 Hang Power Cleans 135/95

12 Bar Facing Burpees

TimeCap: 12:00

Gear: 2.5
Scales:

*Power Clean Options:

~Option 1: 115/85

~Option 2: 95/65

~Option 3: 75/55

*8 Bar Facing Burpees

Rx+:

*165/110

Endurance

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

5 Rounds for Time:

17 Russian KBS (53/35 lb)

17 hanging knee raises

17 KB Sumo Deadlift High-Pulls (53/35 lb)

17 KB Goblet Squats (53/35 lb)