CrossFit Ambush – CrossFit

Warm-up

5 min coach led dynamic then barbell warm up for the cleans

Metcon (Time)

7 Rounds for Time

5 Bench Press (225/155 lbs)

5 Power Cleans (225/155 lbs)

35 Double-Unders
Modify- a heavy weight that you can move singles for power cleans and a challenging weight for bench that you can do 5 reps

One bar set up in the back and one set up in the front for power cleans

Accessory Work

3×25 hip extensions

beginner- 3 x 20 supermans