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190619

18
Jun

190619

CrossFit Rectify – CrossFit

Warm-up

10 Walking lunges

10 Broad jumps

10 Walking toe-touches

10 Jumping air squats

10 Inch worms

Stretch, roll, mash

Metcon (AMRAP – Reps)

Workout #1

EMOTM for 6 Minutes:

:30 seconds max burpee box jump-overs 20/24

Rest 2 Minutes

EMOTM for 6 Minutes:

:30 seconds row for max calories

OR

:30 seconds max distance shuttle run

RX-both feet land on the box at the same time with a jump. You may step down from the box. Hands can be used to assist you on the step down and you do NOT need to open up once on the box.

Scale height of box as needed.

Rest 5 Minutes before Workout #2

Metcon (Time)

Workout #2: For Time

30 Calories on Assault Bike

Rest 1 Minute

5 Squat cleans or Power cleans +Front squat-105/155

4 Squat cleans or Power cleans +Front squat-125/185

3 Squat cleans or Power cleans +Front squat-135/205

2 Squat cleans or Power cleans +Front squat-145/225

1 Squat clean or Power clean+Front squat-165/255

Scale weight and movement as needed
If you are competing in the “Midsummer Melee” then please complete the workouts as prescribed according to your division with your partner! Have fun!!

Cool Down

Coach’s choice!

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