CrossFit
Warm-Up / Skills
Group Dynamic Warm-up
Strength
Exercise: Box Squat/lbs
Reps: 3×8 @ 50-60% w/ Chains
Metcon
9 min AMRAP
1 Clean & Jerk
1 Pull-up
1 Clean & Jerk
2 Pull-up
1Clean & Jerk
3 Pull-up…. continue for 9 min
Result Type: AMRAP
Male Rx: 135 lbs
Female Rx: 95 lbs
Comment: Weight starts at 135/95, then
moves to 185/105 at 3 min, then
205/155 at 6 min. Score will be
how many rounds of Pull-ups
“800m Row”
Max Effort 800m Row
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs