Warm-up:
2 Rounds:
20 Jump Squats
15 Good Mornings 20/15 kg
10 Inchworm Push-ups
-then-
10 Strict Pull-ups
Skill:
Toes to bar
20 Arch Rocks
20 Hollow Rocks
2×8 Arch to hollow kip
2×6 Knees to hips
2×4 Knees to elbows
1xMax Strict T2B
1xMax Kipping T2B
Metcon:
10:00 AMRAP
10 Burpee box jump overs 60/50cm
10 Toes to bar
Competitors:
Clean:
Every 2:00 for 20:00
1-3: 3/2/1 High Hang Clean
4-6: 2/1/1 Hang Clean
6-10: 1 Squat Clean
*Build up to heavy 1
-then-
Every 3:00 for 9:00
1 Squat Clean + Max hang power Cleans @ 70% of heaviest successful snatch from before
רוז וואלי קרוספיט רחובות – נס ציונה. כושר אמיתי ברחובות – נס ציונה