CrossFit Ambush – CrossFit

Warm-up

5 minute coach led dynamic

Then coach led barbell warmup for all lifts

(10 minutes)

Core Cycle

With a partner

4 rounds

30 second

Heavy dball/sandbag at the chest hold while Partner does max

Reps of lat pull downs with skinny band

Metcon (Time)

45 Deadlifts 115/75

35 Hang Power Cleans 115/75

25 Push Jerks 115/75

15 Overhead Squats 115/75

12 minute cap

Cool Down

Coach led cool down- 5 minutes