WARMUP
10 min AMRAP
1 min cardio
5 Burpees
5 PVC Hip Hinge
10 PVC PVC
10 box step ups
Then…
BB Warmup + Snatch + Power Clean + Push Jerk
STRENGTH
Romanian Deadlift
5-5-5-5-5
WOD
For Time:
30 Snatch (Rx+ 115/75) (Rx 95/65) (Fit 65/45)
30 Box Step Up (Rx+ & Rx 50/35) (Fit no weight)
30 Clean and Jerk
30 Box Step Up (same)
Goal: Sub 16 min
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
Midline:
4 Rounds
:10 sec L-Sit Variation Hold (Ring or Box)
:20 sec Side Plank (right)
:20 sec Side Plank (left)
-Complete exercises back to back and rest 1 min between rounds
CrossFit Reserve 