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#)