CrossFit Workout

  • EMOM for 7 Minutes Complete:

    2 Power Cleans

  • EMOM for 7 Minutes Complete:

    1 Squat Clean

  • Clean First Pull

    3-3-3-3
    *3 Sec Pause Below Knee

  • Finisher:

    3 Rounds of 30 Seconds Work, 15 Seconds Rest:

    Squat Jumps
    V-Ups
    SA DB Hang Clean & Jerk - 22.5/15kg
    Sit-Ups

    *Alternate hands on the DB Hang Clean and Jerk

GPP Workout

  • Dead Stop Deadlifts

    4-4-4-4-4

    @ 65% of 1RM

  • Touch and Go Deadlift

    4-4-4-4-4

    @70% of 1RM

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