200406

6
Apr

200406

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Med Ball Deadlifts

5 Burpee Broad Jumps

10 Med Ball Front Squats

5 Inchworms

10 Med Ball Hang Cleans (Squat or Power)

:30 Plank Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

(Score is Time)
Options:

*Reps, Loading, Volume*…

Row — athletes should choose a distance on the row that can be completed in 2:00 or less each round.

HSC — athletes should choose a weight on the barbell that can be completed in 2 sets or less each round- scale accordingly.

*Movement Adjustments*…

Row — we can sub 2:00 bike or 400m run

HSC — Hang power clean or we can sub a Russian KBS, or a Deadlift if we cannot perform a Hang Squat Clean or Hang Power Clean today.

Finisher

Metcon (No Measure)

3 SETS

15 Rower Pike-Ups

30 Russian Twists

(No Measure)