CrossFit LandRush – CrossFit

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CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP16

As many rounds and reps as possible in 16 minutes of…

Scaled

1 Deadlift (135/95) (225/155)

2 Standard Push Up

3 Box Jumps (20/16)

After everyone round 60 Single Unders.

Rx

1 Deadlift (185/135)

2 Handstand Push Up

3 Box Jumps (24/20)

After everyone round 30 Double Unders.

Rx+

1 Deadlift (225/155)

2 Strict Handstand Push Ups

3 Box Jumps (30/24)

After everyone round 30 Unbroken Double Unders. Start over if broken.

Add 1 rep to each movement per round (1-2-3,2-3-4,3-4-5, etc)

REST

5:00

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 10 minutes to work to today’s heavy single.

Does not have to be “strict”

Can squat clean thruster into a back thruster.