Squat Clean Double Ladder

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

10-8-6 reps of:

– Wallballs

– Burpees
Pre-WOD Mobility:

Super front rack (2 min each side)

Super couch (2 min each side)

Weightlifting

Squat Clean (2 reps every 2 minutes, for 10 minutes)

Metcon

Metcon (AMRAP – Reps)

Max rep Squat Cleans in 1 minute, 135/95 lbs

Rest 3 minutes

Max rep Squat Cleans in 1 minute, 155/105 lbs

Rest 3 minutes

Max rep Squat Cleans in 1 minute, 175/115 lbs

Rest 3 minutes

Max rep Squat Cleans in 1 minute, 135/95 lbs

Rest 3 minutes

Max rep Squat Cleans in 1 minute, 155/105 lbs

Rest 3 minutes

Max rep Squat Cleans in 1 minute, 175/115 lbs

Post-WOD Recovery

FROOD (2 min each side)

MBOD (2 min each side)

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