Wednesday CrossFit

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

EMOM x 9: 3 Rounds

Min 1: Any Machine

Min 2: 6 Box Step Ups = 6 Air Squats + 6 Straight Leg Sit-Ups

Min 3: 5 ELbow Rotations = 5 Strict Presses + 5 Front Squats (empty barbell)

Power Clean Conditioning

Part A

Build to a heavy single

10 minutes

Power Clean Conditioning

Part B

Hang Power Cleans:

2 Unbroken Sets @ 65% of Above Weight
Rest 2:00 Between Sets

Metcon (Time)

“Sneaky Sevens”

7 Rounds For Time:

7 Box Jump Overs 30/24

7 Power Cleans 135/95

7 Toes To Bar

7 Front Squats 135/95

7 Bar-Facing Burpees

7 Push Jerks 135/95

7 Chest To Bar Pull-Ups