CrossFit – Sun, Jul 21
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Warm-up

Soldier

Samson

3 step 3 squat

10 Banded Lunge split jerk POS each side

EMOM

6 min EMOM

2 Clean Deadlifts (stop @ power position)

2 Squat Cleans

2 Shoulder Press

2 Push Jerk

1 Split Jerk

Clean and Jerk (4@65%
3@75%
1@85%
3×1 90%)
Metcon (AMRAP – Rounds and Reps)

2x 4 min amrap

2 Squat Cleans 115/75 (rx+ 135/95)

3 Push Jerk

4 Burpee over the Bar

3 minute rest

PICK UP WHERE YOU LEFT OFF

Cooldown

3 POS scorpion

Standing pancake

couch