Barbell Cycling

CrossFit FTM – CrossFit

Warm-up

Burgener Clean and Jerk (No Measure)

External Shoulder Rotation 1 min/side

Pigeon Pose – 1 min/side

1 Round with PVC

1 Round with Barbell

3 Power Shrugs

3 High Pulls

3 Muscle Cleans

3 Front Squats

3 Hang Power Cleans

3 Hang Squat cleans

3 Shoulder Press

3 Push Press

3 Push Jerks

3 Split Jerks

Weightlifting

1 Power Clean + 1 Hang Squat Clean + 1 STOH (EMOM 11 mins @ 65% of 1 RM Clean and Jerk)

Gymnastics

Muscle-ups (8min EMOM 4-8)

*Scale with muscle up progression like seated banded muscle

up or false grip ring rows.

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

30 Air Squat

20 SGL Arm Hang KB Hang C+J

10m HS Walk

53/35
Wall Slides, shoulder taps, or bear crawls are mods for HSW.

You may alternate your hands on the KB CJ as needed.