CrossFit Ambush – CrossFit

Warm-up

5 min amrap

15 hollow rocks

100 meter on runner

15 pvc deadlifts

10 ghds to parallel

Skill

Push/Pull Cycle

Clean Pulls ( set up in deadlift position and fully extend hips, ankles and knees-reset for every rep )

5×3 moderate for beginner, advanced athletes can go heavier

then take 5 minutes to work down to weight for power clean

Metcon (Time)

5 rounds for time

15 GHD sit ups

600 meter run

5 Power cleans at 65% of 1RM

30 minute cap
Scale-

ghds to parallel

Cool down

5 minute coach led stretch