CrossFit Boathouse – CrossFit
Round 1: x2 squats (from each meter off from 100)
Round 2: x2 pushups
Round 3: x2 pvc power cleans
Round 4: x2 burpees
Round 5: x2 jumping lunges
3 Power Cleans (climbing)
5 Bench Press (climbing)
Rest 2min. After Each Round
You have 25min. for this. Should be finishing each round in about 3min.
Start at about 70% effort and build each round to MAX efforts. Make sure you have a spotter.
I need you to row HARD. Like 80-90% effort. Something you can repeat each round as well. Most men should be able to hit 1:45-1:50 Range. Women 2:00-2:05 Range.
Score is both highest weights combined.
Metcon (AMRAP – Reps)
Fun Core Piece:
Odd: 50sec. Plank
Even: Max Effort Russian KB Swings 70/53
Score is just russian swings. Good numbers to shoot for would be like 25 reps a minute. 15 being the absolute minimum.
*On the plank be sure to SQUEEZE your boot and tuck your pelvis. That will engage your lower abs a ton more than a regular plank.