Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
3: Split Jerk (EMOM X 10–2 reps @ 50%, last minute ME UB set)
Score last set of UB ME.
1. Take the weight from the floor.
2. You will work from 0-8 minutes doing 2 reps.
3. At minute 9, you will finish out with a max effort unbroken set. It is OK if your UB set lasts past minute 10. Do not stop until you have dropped the bar.
Conditioning
4: Metcon (AMRAP – Reps)
1 minute plank hold buy-in
THEN:
AMRAP in 10 min:
30 Cal Row
30 TTB
30 Box Jump Overs (30/24)
30 Hang Power Cleans (135/95)
ME Strict Pullups in Remaining Minutes
Level 4: Max Effort Rope Climbs, 200 ft HSWalk buy-in
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