WARMUP
10 min AMRAP
1 min Cardio
3 inchworms w/ Push-up
5 KB Deadlift
5 KB Swings
5 KB Goblet Squats
5 Ring Rows
5 Sit-ups
Then…
10 PVC Hip Hinge
10 PVC Passthroughs
BB Warmup + Power Clean + Squat Clean
STRENGTH – Barbell Cycling
Squat Clean or Power Clean
4 sets of 5
*Pick a light to moderate weight to start, and build each set. These are meant to be cycled, not dropped each rep.
WOD
Rx+ & Rx
15-12-9
Power Clean Rx+ 185/125 – Rx 155/105
Toes to bar
Handstand push-ups (Rx+ Strict HSPU)
Fit:
15-12-9
Power Cleans 95/65
Sit-ups
Push-ups
OPTIONAL POST WOD
Midline 3x
50’ KB Farmers Carry
50’ BB Back Rack Carry (go heavy!)
50 BB Zercher’s Carry (go lighter than the back rack)
*You will most likely want 2 BBs set up
CrossFit Reserve 