Bitterroot CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m jog
10 KB front squats w/ pause
10 OHWL w/ bumper plate, each leg
30 sec. hang from PU bar
30 sec HSH
10 med ball cleans
25 wall balls
Weightlifting
Front Squat (3-3-3-3-3 )
Strive to maintain 80% or above throughout the entire 5 sets of 3.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
205-lb./135-lb.* snatch, 1 reps
205-lb./135-lb.* clean and jerks, 3 reps
Scale 1:
Complete as many rounds as possible in 7 minutes of:
95-lb./65-lb.* snatch, 1 reps
95-lb./65-lb.* clean and jerks, 3 reps
Scale 2:
Complete as many rounds as possible in 7 minutes of:
155-lb./105-lb.* snatch, 1 reps
155-lb./105-lb.* clean and jerks, 3 reps