CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds:
7 Hang Cleans
7 Barbell Rows
7 Cal Bike
– Empty Bar
Strength
Hang Power Clean (4×5)
– Every 4:00 x 16:00min
5 Hang Power Clean
into
6 Strict Pull-ups
(Regular grip) (3 Pause @Top)
– Heavy 5 rep HPC
– Heavier than last week
(5,10lbs +)
Metcon
Metcon (Time)
40-30-20-10
-OVH Plate Lunges (45/25#)
*after each set complete
-12 Toes 2 Bar
-10 Cal BikeErg
– scale if needed
– 20min Cap