Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up Ring hold, kang, inch (No Measure)
20 Calories on the Rower
20 second Ring support hold
10 Kang Squats
Squat Clean Thruster (3-3-2-2-1-1-1)
First set start at 60% of 1RM Clean and Jerk, then add weight every set.
All multiple rep sets must be touch and go
Cap: 20 minutes
7/26/2018 1 mile run dball clean (AMRAP – Reps)
1 mile Run
Max DBall cleans 100/80
Int: 1200m Run 80/60
Sc: 800m Run 60/30
Perform a 1 mile run.
With remaining time, perform as many D-ball cleans as possible. For a rep to count, the d-ball must start on the floor and make contact with the TOP of your shoulder while fully extended at the knees and hips. The ball may be controlled back down in front or thrown over the shoulder.
Score is total D-ball cleans performed.