WOD

Posted by on Jun 14, 2019 in Fitness | 0 comments

Sky’s Limit CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

High Knees Down

Butt Kickers Back

Banded lateral steps down and back

Hang Power Clean x 3

Front Squat x 3

Strength

HPC and Bottom Up FS (4-4-4-4)

4 Sets

A.) Hang Power Clean x 4 (HAP)

B.) Bottom Up Front Squats x 4
Bottom Up FS must be done inside the squat rack. Set up the safety pins so the bar can sit on your shoulders in the bottom of your squat.

Metcon

Metcon (Time)

7 Rounds

Double DB Power Clean & Press x 7

Box Step Overs x 7 (Use one DB) (24/20)

Hollow Rocks x 14

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