CrossFit LandRush – CrossFit

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CrossFit

Complex Level 9 (TFX 2019)

5 Deadlifts + 3 Hang Cleans* + 1 Shoulder to Overhead

* Cleans can be any style (power, squat, split)
Take 12:00 to find your heavy complex…

Metcon (Time)

Scaled

300m Run

20 Goblet Squats (35/25)

20 Goblet Box Step Ups (20/16)

200 Singles (50 Doubles)

20 Goblet Squats (35/25)

20 Goblet Box Step Ups (20/16)

300m Run

Rx

400m Run

20 Goblet Squats (53/35)

20 Goblet Box Step Ups (24/20)

100 Double Unders

20 Goblet Squats (53/35)

20 Goblet Box Step Ups (24/20)

400m Run