CrossFit Ambush – CrossFit

Warm-up

5 min coach led dynamic

clean and jerk (3-5-7-10 )

working on touch and go cycling reps

3-5-7-10

warm up to a weight that is moderate to work on the above rep scheme. Rest 30 seconds between sets

Metcon (Time)

for time:

400 meter run

15 clean and jerks 135/95

5 rope climbs

400 meter run

12 clean and jerks 135/95

3 rope climbs

400 meter run

9 clean and jerks

2 rope climbs

18 min cap
rx+- legless

155/105

scale- 95/65

knees to elbow – rope climbs

Cool down

5 min coach led stretch