CrossFit 804 – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Foam Roll Lats/Front Rack Stretches

Banded 7’s

AMRAP 10 -OR- 3 Rounds:

10 Scap Pull Ups/Ring Rows

10 Muscle Cleans 45/35/15

12/9 Cal Row

2. Workout Prep

Use this time to get stations set up and practice transitions on and off equipment.

Workout

Clean Up then Pull Up (Time)

Teams of Two 30-MIN CAP:

3 Rounds for Time

20 Power Cleans (95/65)

20 Pull-Ups (Ring Rows)

Rest 2:00

3 Rounds for Time

15 Power Cleans(135/95) (115/85)

15 Chest 2 Bar Pull Ups (Jumping Pull Ups)

Rest 2:00

3 Rounds for Time

10 Power Cleans (185/125)(155/105)(135/95)

10 Bar Muscle Ups (Burpee Pull Ups)

Max Cal Ski/Row if/with remaining time

DB Clean Up…Pull Up (Time)

Teams of Two 30-MIN CAP:

3 Rounds for Time

30 DB Cleans (Light weight)

30 Ring Rows

Rest 2:00

3 Rounds for Time

20 DB Cleans (heavier than first round)

20 Jumping Pull Ups

Rest 2:00

3 Rounds for Time

10 DB Cleans (heavier than second round)

10 Burpee Pull Ups/Burpee + Toe to Ring

Max Cal Ski if/with remaining time