CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

EMOM x 9 (3 rounds)

Min 1: Any machine

Min 2: 8 High Box Jump Step Downs + 8 Squat Jumps

Min 3: 5 Good Mornings + 5 Elbow Rotations + 5 Hang Muscle Cleans

then,

1:00 Active Spiderman

1:00 Active Sampson Lunge

Deadlift

4 Sets of 10 @ 60% of 1RM

1 Set of 10+ @ 60%
The last set is essentially a “near max set”.

Metcon (Time)

“Tosh.Row”

3 Rounds for Time:

250m Row + 3 Power Cleans (rest 1:1)

500m Row + 5 Power Cleans (rest 1:1)

750m Row + 7 Power Cleans (rest 1:1)
Barbell: 155/105

Score is total time including rest.