Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Up-Downs + Max Shoulder Taps

MIN 2 – 10 Barbell RDL + Max Good Mornings

MIN 3 – 10 V-Ups + Max Hollow Hold

MIN 4 – 10 Hang Muscle Cleans + Max Elbow Punches

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15 Burpee Over Bar

MIN 2 – Max Hang Power Cleans (135/95)|(95/65)

MIN 3 – 1:00 Front Rack Hold*

MIN 4 – Rest

*Accumulate as much time as possible in the Front Rack.

(Score is Reps of Cleans)

KG BB: (60/42.5)|(42.5/30)

Post-Workout Strength

Metcon (AMRAP – Reps)

3 SETS FOR REPS

Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Total Reps)