@Crossfit
Warmup:
- 400m light row;
- squat (normal, outward, inward); same wide squat; same narrow squat; 10 kb swings
- repeat with left foot forward; repeat with right foot forward
Then:
AMRAP in 7 minutes:
- 7 Hang Power Clean & Jerk (30kg)
- 7 Pull Ups
Rest 3 minutes
AMRAP in 6 minutes
- 12 Press Ups
- 12 Kettlebell Swings (12kg)
Rest 2 minutes
AMRAP 5 minutes
- 15 Wallball (10kg, LT)
- 15 Box Jumps (24”)
Count: 3 rounds + 2 pull ups; 3 rounds + 12 press ups; 1 round + 10 box jumps
