CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Squat Hold
30 DB/KB Goblet Squats
30 High Kick Lunges
Strength
Back Squat (6×1)
20:00min. Running Clock
1 Back Squat
into
20 Hollow Rocks
Rest 1:30-2:00min b/t sets
– You’ll have 20min to complete 6 sets of each movement
– working up to 1RM BS
– Start around 70-75% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00min
400m Run
8 Hang Power Cleans (135/95)
8 Front Squats
8 HSPUs
– scale weight if needed