CrossFit Classes
BBG
10-8-6-4-2
Deadlifts
Seated Box Jumps
Strict HSPU
Deadlifts
Seated Box Jumps
Strict HSPU
Increase load, height, and deficit as the reps decrease – if possible.
Metcon (AMRAP – Reps)
AMRAP7
1-Arm DB Hang Cluster (50/35#)
Burpees Over DB
1-Arm DB Hang Cluster (50/35#)
Burpees Over DB
Ascending Ladder: 2/2, 4/4, 6/6, 8/8, etc.
2 = 1R/1L, 2 Burpees
4 = 2R/2L, 4 Burpees
2 = 1R/1L, 2 Burpees
4 = 2R/2L, 4 Burpees
CrossFit LITE Classes:
50 Burpees
40 V-Ups
30 Box Jumps
200m Farmer Carry
30 Box Jumps
40 V-Ups
50 Burpees
40 V-Ups
30 Box Jumps
200m Farmer Carry
30 Box Jumps
40 V-Ups
50 Burpees