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

WORKOUT OF THE DAY