CrossFit Ambush – NC60

Warm-up

Warm-up (No Measure)

WARM-UP

2:00 EZ Row

Into…

EMOM x 9 MINUTES

MIN 1 – 15 Tempo Air Squats (1111)

MIN 2 – 15 Good Mornings

MIN 3 – :40 Hollow Hold

Strength

Front Squat (3×5)

STRENGTH

ON A 12:00 RUNNING CLOCK… 3×5 Tempo Front Squat (2121)*

*Keep loading light to moderate.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 12 MINUTES

15/12 Cal Row

:30 Plank Hold

10 Front Squats (95/65)|(75/55) 10 Hang Power Clean

:30 Hollow Hold

(Score is Rounds + Reps)

Cool Down

COOL DOWN

ON A 6:00 RUNNING CLOCK… 1:30 Couch Stretch (L)

1:30 Couch Stretch (R)

3:00 Foam Rolling Quads & IT Band

(No Measure)