CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

10 L/R DB Strict Press

15 push ups

10 ring rows

30 Red band pull aparts

Strength

Push Press + Push Jerk (4×3+3)

A) Every 2:00 (4 sets)

3 push press + 3 push jerks

into

B) Every 2:00 (4 sets)

6-8 Wgt Strict chin-ups
– build up to heavy pressing complex

– finish part A) before starting part B)

– Go heavier than last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15:00min

8 Hang Pw. Cleans

5 Shoulder 2 overhead

250/200m SkiErg

8 Sumo Deadlift high pulls

5 Bar facing Burpees
– Barbell (115/75)

– scale # if needed

WORKOUT OF THE DAY