Hump Day feels…#naptime
CrossFit WOD
AMRAP10
1 Power Clean 225/153lb
3 Ring Muscle-ups
6 Bar Facing Burpee
or
AMRAP10
5 Hang Power Clean 115/753lb
10/5 Push-ups
5 Bar Facing Burpee
3x
10 Close grip bench
6+ Chin-up
15+ Banded tricep
Note:
On occasion we will have two different options for conditioning. One option will have more skill or weight required in order to complete the workout. The second option will closely mimic the first but pull back the amount of skill/weight to make sure that you are able to get the desired conditioning element out of the workout. Although we can scale both workouts we recommend the workout that is closer to your ability level!
Mobility:
Seated Straddle
Lax Burt Reynolds
Lax Terres/Lat
SWEAT
For Time:
50: Burpees
50: Cals on Rower
50: Sit-ups
50: DB Cleans
5x at 1 min rest after each sprint
400m Sprint
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