Warm-up
With Class or Extra Gym/Conditioning Work
Mobility
Quads
Adductors
Strength
EMOM8
2 Squat Cleans (80-90%)
Rest 4 Minutes
EMOM5
1 Squat Clean (90-102%)
WOD
13 Minute AMRAP
2000m Row
30 Clean and Jerks (135,95)
Level 2- 115,75
Level 1- 95,55
Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible.
Ski Sub = 2k
Bike Sub = 4 Miles
Air Runner Sub = 1 Mile
Extra Gymnastics/Conditioning
EMOM14
ODD- 15/12 Calorie Bike
Even- 5 Muscle-ups
Regional-3 MUPs
Open- 1 MUP