CROSSFIT BRACKNELL – CrossFit
WARM UP (Time)
20 Power Cleans @ 75% for Time
Score: Time
TC: 10 minutes
KG: N/A
Scaling Options
Beginner
15 reps @ technical load
Intermediate
As written
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METCON (3 Rounds for reps)
3 x 2 minute Amrap
30 Wall Balls @ 20/14 lbs
Max rep Strict pull ups in remaining time
-Rest 1:00 B/w Amraps-
RX+ 20 Wall Balls @ 30/20 lbs
Score: Reps
TC: 8 minutes
KG: 9/6 (6/4, 7/5)
Scaling Options
Beginner
18 Walballs @ 14/10 lbs
Max rep Ring Rows in remaining time
Intermediate
24 Walballs @ 16/12 lbs
Max rep Strict pull ups in remaining time, band assisted as needed
ACCESSORY / EXTRA (5 Rounds for weight)
Tempo seated DB shoulder press
5 x 6 @ 4.4.X.1
Goal: Upper Body press
Descend over 4 seconds, hold actively in the front rack for 4 seconds, press fast.