CrossFit 611 – CrossFit

Warm-up

200m Run

Then

Every :90 for 6:00 (1 Set of Each)

Set 1: :30 Goblet Cossack Squats/Side

Set 2: :60 Alt Bottom Balance Complex

Set 3: :30 Wtd Ankle Mobility/Side

Set 4: :60 Foam Roller Keg Stretch

then, coach led Front Squat Prep

Strength

Every :90 for 12:00 (8 Sets)

Set 1: :60 Bike/Ski/Row (5-6 RPE)

Set 2: 10 Front Squats (135/95)

Set 3: :45 Bike/Ski/Row (6-7 RPE)

Set 4: 15 Front Squats (115/75)

Set 5: :30 Bike/Ski/Row (7-8 RPE)

Set 6: 20 Front Squats (95/65)

Set 7: :15 Bike/Ski/Row (8-9 RPE)

Set 8: AMRAP Front Squats (75/55)

Rate of Perceived Exertion

Front Squat (:90 AMRAP 75/55)

Movement Prep

2 Rounds – lighter weight first round, WOD weight second round

2 KB Cleans + 2 KB Jerk + 2 OH Walking Lunges (Right)

2 KB Cleans + 2 KB Jerk + 2 OH Walking Lunges (Left)

:30 Handstand Hold

Metcon

Metcon (Time)

For Total Time

4 Rounds

5 SA KB Clean & Jerk (per arm) (1.5/1)

30’ SA OH Walking Lunges (Right)

10 HSPU

30’ SA OH Walking Lunges (Left)

Rest/Walk :60 between rounds

(Note: Score total time including rest)

(Note: 15:00 Time Cap)