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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4-Min Partner AMRAP:

P1: Row @ Moderate Pace, Nasal Breathing

P2: Completes

8 Groiners

8 Scap Push-Up

8 Scap Pull-Up

Then, switch

Rest 1:00

4-Min Partner AMRAP:

P1: Row @ Moderate to Fast Pace

P2: Completes

8 RDL

8 Hang Muscle Clean

8 Hang Power Clean

Then, switch

Then, 2:00 Foam Rolling lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

7-Min. AMRAP:

1-2-3-4, etc.

Bar Muscle-Ups

2-4-6-8, etc.

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

Rest 3:00

5-Min. AMRAP:

Pick up where you left off.
Scales:

BMU:

JBMU, C2B pull-ups, Pull-ups, JPU -consider doubling reps if doing Pull-ups!

HPC:

DB HPC, DB Snatch, or heavy KBS

Finisher

Metcon (No Measure)

3 Sets:

30 MB Russian Twists or 15/15 kneeling Slam Ball side slams

20 Weighted Glute Bridges