Ben Lomond CrossFit – Group Class
Warm-up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Suitcase Carry (each arm)
100 Foot Double Kettlebell Front Racked Carry
10 Divebomber Push-Ups
10 Russian Baby Makers
OLY
Metcon (Weight)
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Squat Clean + Jerk
*Sets 1-2 – 55-60%
*Sets 3-4 – 60-65%
*Sets 5-6 – 65-70%
*Sets 7-8 – 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
100 Double Unders
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
25 Burpee Box Jump Overs (24/20″)
Core Finisher
Eight sets of:
20 Seconds Hollow Hold
10 Seconds Rest