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PhysXtreme CrossFit 819 – CrossFit

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Warm-up

Simon General Warm-up (No Measure)

3:00 double unders game

Rx : 5-10-15-20-25…

Novice : 1-2-3-4-5…

3 sets

5 RDL

5 hang muscle cleans

5 front squats

10 beat swings

Warm-up (No Measure)

5 hang squat cleans (empty bar)

5 T2B

4 hang squat cleans moderate weight

5 pull ups

3 hang squat cleans WOD weight

5 C2B

Metcon

Metcon (5 Rounds for reps)

5 rounds

3:00 AMRAP

12 hang squat cleans (155/105) // 115/75

9 T2B

6 pull ups

3 C2B

Right into :

3:00 active rest

1 round

30 recovery air squats

50 single unders
Scaled :

9 leg raises

9 pull ups OR banded pull ups