CrossFit Ambush – CrossFit

Warm-up

12 minute coach led dynamic and barbell warm up

Metcon (Weight)

8 Minute EMOM

1 squat clean + 1 push jerk

( go up in weight each minute to your workout weight )

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes of:

4 Squat Cleans, 185/135

3 Push Jerks, 185/135

2 Rope Climbs

Rest 5 minutes & repeat

Accessory Work

3×20 hip extensions