WARMUP
10 min AMRAP
1 min cardio
5 Air Squats
5 Jump Squats
5 Box Steps/Jumps
5 Sit-ups
Then…
BB Warmup + Hang PC + Power Clean
STRENGTH
EMOM x 10
1 Deadlift + 1 Hang Power Clean + 1 Power Clean (from the ground)
*Build in weight
WOD
4 RFT:
Buy In: 50 Sit-ups
8 Power Cleans (Rx+ 185/135) (Rx 135/95) (Fit 95/65)
12 Burpee Box Jump Overs (Rx+ 30/24) (Rx 24/20) (Fit: Step Ups)
Buy Out: 50 Sit-ups
Stimulus: Moderate Time, Weight Moderate/Heavy, Moderate Conditioning
*Scale by weight first, then reps. If you can, jump today! Even if it’s on stacked plates.
OPTIONAL POST WOD
In As Few Sets As Possible:
200ft. Handstand Walk
**STRICT 8 min Timecap
CrossFit Reserve 