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CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

(3:00 – 15:00)

2 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL


Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set. This should be 100% focused on a technique for strength work today.

BP Complex


Power Cleans

Squat Clean
(15:00 – 35:00)

Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 1RM, every 90s.


8 Sumo Stance RDLs x every 90s x 4 sets.

*Challenging weight, not a max out

Metcon (No Measure)

(35:00 – 55:00)

Row, Bike, Ski Erg, or sledpull or push

10 x 30s on/60s off.
Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.

Metcon (No Measure)

(55:00 – 60:00)

1a) Double Leg Banded Leg Curls: 3 x 50. No rest.

1b) Banded Pull-Through: 3 x 25. No rest.

*Use the same band for both

Superset, do A then do B, thats one set, 3 sets total with no rest