Captain Crunch

Captain Crunch

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

5 Push-up to Down Dog

:45 Medium Row

50′ Active Spidermans

:30 Fast Row

50′ Active Samson

:60 Front Rack Stretch

:60 Wrist Stretch

5 Deadlifts

5 Power Cleans

5 Push Jerks

Strength

On the 2:00 x 6 Sets:

5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Metcon (3 Rounds for reps)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

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