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Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Minutes Ski, Bike or Row

Then,

4- Min. AMRAP:

10 KB Deadlifts

10 KB Russian Swings

10 KB American Swings

:30 KB Goblet Squat Hold

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

3 Hang Power Clean, 2 Front Squats, 1 Hang Squat Clean (1×1)

Record heaviest Complex from Strength cycle.

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)

3 Hang Power Clean (155/105)|(115/75)

2 Front Squat

1 Hang Squat Clean

12 Toe to Bar

Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load – 6 possible reps in round multiplied by barbell #.

Only Rx+/Rx if you get the TTB done and pick the barbell back up.