Captain Crunch

« | »

CrossFit WOD – IMG_7770
“Captain Crunch”

Teams of 2 
AMRAP in 20 minutes:
     30 Lateral Barbell Burpees
     30 Chest to Bar Pull-Ups
     30 Power Cleans
Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

Strength WOD – 
Work up to 1 Rep Max Clean and Jerk

Comp Squad ExtrasIMG_7774
1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row

2. 20-Rep Benchmark
20 Muscle ups for time

IMG_7594 IMG_7596 IMG_7604 IMG_7636 IMG_7748 IMG_7745 IMG_7740 IMG_7761 IMG_7763 IMG_7638 IMG_7611 IMG_7687 IMG_7754 IMG_7766
IMG_7708IMG_7701

Speak Your Mind

*