WU: 4x (10 KBS + Bike Cals 8/5 + 6 Strict PU or Ring Row)
P
A. [20] Find 1RM of
(Squat Clean + FS + Jerk)
B. AMRAP [7]
7 Deadlifts 245/165
12/7 Bike Cals or Run 200m
C. FT [15]:
10-9-8-7-6-5-4-3-2-1 of *RMU
30 DU after each set
* Depending on your capacity, begin with your (max reps / 2). (If your max set of RMU is 14, begin at 7.)
F
A. [20] q(3:00) x 6:
15 u/b Wallballs or Jumping Squats
Practice Hang Cleans (DB or Bar) during active rest
B. AMRAP [7]
10 Sumo DL (2xKB or Bar)
12/7 Bike Cals or Run 200m
C. FT [15]:
10-9-8-7-6-5-4-3-2-1 of Strict Pullups
20 Hops after each set
Depending on your pullup capacity, begin your max reps / 2. (If your max set of pullups is 14, begin at 7.)
L45: A, B[9]
Group rate available ($60/person) for parties of 10 or more so please email us (info@crossfitrtp.com) if you’re interested!
