CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

10 Man Makers

15 V-Ups

10 Dual KB Presses

20 Walkign Lunges

Weightlifting

1: Power Clean & Push Jerk (7X3)

7min EMOM

3 Power Clean&Push Jerks @75% of 1R PCPJ

2: Arch/Hollow Hold (8X:20)

4 minute Tabata intervals

:20 Work

:10 Rest

*Alternating between Arch hold and Hollow hold every round

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bench Press (Rx+ 185/115#)(Rx 155/95#)

Bike Calories

Deadlifts (Rx+ 275/185#)(225/155#)

WORKOUT OF THE DAY