Search

Wed 21st October




WARM-UP

3 ROUNDS

  • 10/10 Moose Antlers

  • 10 Hollow Rocks

  • 10 Supermans

Into...

3 ROUNDS

  • 10 Scap Pull-Ups

  • 10 Scap Push-Ups

  • 10 Empty Barbell Good Mornings

  • 10 Alt. Elbow Punches

SKILL

EMOM x 10 MINUTES

  • MIn 1 - 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring

  • Min 2 - 3 Power Cleans (Building from Moderate to Moderate-Heavy)

(No Measure)

BENCHMARK WORKOUT "UPPERCUT"

ON A 12:00 RUNNING CLOCK...

  • 20 Ring Muscle-Ups/Burpee pull ups*

Then in the remaining time...

2 ROUNDS

  • 7 Power Cleans (50/35)

  • 7 Lateral Burpees Over Bar

into...

2 ROUNDS

  • 5 Power Cleans (60/40)

  • 7 Lateral Burpees Over Bar

into...

AMRAP in remaining time of...

  • 3 Power Cleans (70/50)

  • 7 Lateral Burpees Over Bar

*3:00 Hard Cap on MU


(Score is Rounds + Reps)

45 views

Let's Get Moving

Got a question? Submit below

Find us here

Unit 2 Chancerygate Business Centre,
33 Tallon Rd, Hutton,
Essex CM13 1TE

 

info@crossfit13.com

+44(0)7872 516 396

© 2020 CrossFit13