CrossFit South Shore – CrossFit

Weightlifting

PC: Power Clean (EMOM 10)

-On the minute perform 1 power clean

-Start at 50% build up each set, if form permits

“Powerball 2.0” (AMRAP – Rounds and Reps)

AMRAP 15

5 Power Cleans (135,95)

10 Box Jumps (24,20)

15 Wallball (20,14)
L3: (115,75)

L2: (95,65) (Step-ups) (14,10)

L1: (Russ KBS 44,35)

Cash Out

Endurance

3Rounds

200m Sprint w/ Sand bag

Rest 1 Minute

200m Sprint w/o Sand bag

Rest 1 Minute

or

Pick One:

1)Sled Pull 4:00 @1/2 BW

2) Banded Glute-March 2:30

3) 150 BW Lunges