@Crossfit
Warmup: 400m run; Wall calf stretches; 10 wall squats; 10 pressups; Samson stretches; Bergener warmups;
Warmup: Lot of Clean warmups up to 45kg as other person warm’s up etc.
Then:
In 5 minutes… as much as possible
- 7 Hang Power Clean (40kg)
- 12 Wall Ball (black ball, high target)
- 18 Situps
Rest 1 minute and increase weight on bar
In 4 minutes… as much as possible
- 5 Hang Power Clean (42.5kg)
- 10 Wall Ball
- 15 Situps
Rest 1 minute and increase weight on bar
In 3 minutes… as much as possible
- 3 Hang Power Clean (45kg)
- 8 Wall Ball
- 12 Situps
Count: 2 rounds + 2 cleans; 2 rounds + 4 cleans; 2 rounds
