Ben Lomond CrossFit – Group Class

View Public Whiteboard

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