CrossFit – Wed, Oct 25

CrossFit Chilliwack – CrossFit

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231025 (Weight)

– RX –

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

– Perform all three movements as a complex. Start light and add load every other round.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Every 1:30 for 20 rounds:

1 power clean

1 squat clean

1 front squat

– Use an empty barbell or PVC as needed.

General Warm-up (No Measure)

AMRAP 4:

:20 jumping jacks

6 alternating spidermen

10 air squats

Stretching (No Measure)

Accumulate:

1:30 foam roll quads

1:30 foam roll upper back

– AT-HOME – (AMRAP – Rounds)

EMOM 20, or until failure:

4 DB power cleans

4 DB squat cleans

4 DB front squat

– Use two DBs.

– Perform the complex on-the-minute until it can not longer be done in 1:00 OR 20 rounds have been completed.

– Complete at least 10 rounds of this workout. If you do not make it to 10 rounds in 10:00, take a full-minute off between rounds until 10 rounds are completed.