Crossfit Charlottesville – CrossFit
Power Clean + Push Jerk (1 PC + 3 PJ Every 2 minutes for 6 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes:
6 Handstand Push-ups
6 Power Cleans, 135/95
6 Jerks 135/95
Row 10/8 Calories
Home Warm-up
5 minutes general aerobic movment
+
3 sets:
6 Cossack Squat, each side
rest 10 sec
20 second Side Plank, each side
rest 10 sec
20 seconds Downward Facing Dog + Calf March
rest 30 sec
At Home WOD
AMRAP in 15 minutes:
50 Double Unders
400m Run
30 Walking Lunges
Aim to keep a sustainable pace throughout the 15 minute piece here.