Step Ups and Burpees

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Clean Series (No Measure)

Thoracic Extension – 2 min

Single Leg Flexion – 1 min/side

Muscle Clean+ Front Squat + Shoulder Press

Power Clean + Push Press

Power Clean + Front Squat + Push Jerk

Squat Clean + Split Jerk

Weightlifting

Hang Clean (EMOM8, 2 cleans increase weight every other round)

Hang Clean is Above Knees

2×2@70% of 1RM Clean

2×2@75% of 1RM Clean

2×[email protected]% of 1RM Clean

2×[email protected]% of 1RM Clean

Strength

Weighted Step-ups (5×6 at approx 40% of 1 RM Back Squat)

3L + 3R = 6

OTC

0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6-9-12-15-18-21

Cal Row/Bike/Ski

Burpees to Target
**The round stops at 21’s and then starts back at 6’s. **

1 Round = 162 reps