CrossFit Fresno – CrossFit

Warm-up

Coach’s choice. Heart rate elevation, dynamic stretching and movement prep.

Weightlifting

Snatch (1RM)

Partner 1 has 15 min to warm up and performs 1RM Snatch.

Clean and Jerk (1RM)

Partner 2 has 15 min to warm up and performs 1RM Clean & Jerk.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

15 min Partner AMRAP – “CrossFit Lift Off”

Complete as many rounds as possible in 15 minutes of:

25 Pull-Ups

50 Cal Row

100 Overhead Squats 45/35#

50 Box Jumps 24/20″

25 Pull-Ups

1 person working at a time – split up reps as needed.
Modifications:

Jumping Pull-Ups

Lighter Barbell for OHS

Shorter Box Jumps