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102113 CrossFit


102113 CrossFit

Main – CrossFit

Pull-ups (4xAMRAP)

Superset each set of Push-ups + Pull-ups.

Chest to deck push-ups and strict pull-ups.

Push-ups (4xAMRAP)

Burgener Warm-up (No Measure)

As a group, warm up with the Burgener Clean. Use an empty bar.
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Clean and Jerk (15-min to work up to heaviest set of 1)

15-min is maximum time allowed. Work heavy and fast. No BS needed.

High Bar Back Squat (10-minutes to work up to heaviest set of 20)

10-min is maximum time allowed. Again work heavy and fast.

Lift Up Luke (AMRAP – Rounds and Reps)

5-min AMRAP of:
4 Power Cleans 155/105
24 Double-unders
10 Pull-ups