CrossFit Ambush – CrossFit

Warm-up

7 minute coach led

barbell and dynamic warm up prepping for muscle up or pull-up work

Weightlifting

7×1 clean and jerk working up to the weight you will do in the workout

( rx+- split jerk )

Metcon (Time)

25-20-15-10-5 calorie row

5-4-3-2-1 clean and jerks 185/125

5-4-3-2-1 ring muscle ups
15 minute cap

FOR THE LARGE CLASSES, SHARE A ROWER

Beginner option -95/65

Ring row/ bench dip

Intermediate option 155/105

C2B/ banded ring dip ( do all your pull-ups then all your dips – so for example first round

10 pull-ups , 10 dips

8 pullups, 8 dips

6 pullups, 6 dips

Accessory Work

3×25 hip extensions