Competition Friday

CrossFit

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Shoulder Warm Up:

5 Rounds:

10 Freestanding Shoulder Taps

1 Legless Rope Climb

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Core Warm Up:

5 Rounds: NFT

5 L-Pull Ups

10 Box Jumps at 30/24”

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AMRAP in 5 min:

8 Unbroken Bar Muscle Ups

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A.) Power Snatch:

- 2 reps at 70%

- 2 reps at 75%

- 1 rep x 2 sets at 80%

- 1 rep x 2 sets at 85%

B.) Power Clean + Power Jerk:

- 2x(1+1) x 2 sets at 75%

- 2x(1+1) x 2 sets at 80%

C.) Snatch Push Press + Overhead Squat:

- 1 + 3 OHS at 70%

- 1 + 3 OHS at 80%

- 1 + 3 OHS x 2 Sets at 85%