CrossFit Ambush – CrossFit

Warm-up

5 min coach led dynamic then coach led barbell warmup

PC + PP Complex (1-1-1-1-1)

work up to a heavy power clean + push press. you have 5 sets of 1 to do this
12 minute clock

Metcon (Time)

3 rounds for time of:

15 power cleans 115/75

20 front rack lunges 115/75

15 push press 115/75

5 rope climbs
18 minute cap

beginner

75/55 lb

rope pulls or knees to elbow on the rig

RX+

*135/95

*legless rope climbs starting from the floor

Accessory Work

3×20 hip extensions