072420

CrossFit Beyond Parallel – CrossFit

Strength

A: Front Squat (tough double)

B: Front Squat (2 drop sets at 90%)

Metcon

Metcon (Time)

Against a 3-minute running clock, complete the following…

200 Meter Run

15 Russian Kettlebell Swings

10 Alternating Pistol Squats

Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

Core

Warm-up (No Measure)

3 sets

6 strict toe to bar or 10 knee raise

:30 plank

:10 back ext

Weightlifting Program

High-Hang Clean (tough single)

Power Clean (tough double)

Pause jerk (tough single with :02 pause in dip)

A: Front Squat (tough double)

B: Front Squat (2 drop sets at 90%)