Saturday

24
Jun

Saturday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Row (Pace: EZ→Mod→Hard)

MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike

MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15/12 Cal Row

8 Strict Handstand Push-Ups

6 Hang Power Clean (135/95)|(95/65)

-Rest 1:30-

AMRAP x 6 MINUTES

12/10 Cal Row

6 Strict Handstand Push-Ups

5 Hang Power Clean (155/105)|(115/75)

-Rest 1:30-

AMRAP x 4 MINUTES

10/8 Cal Row

4 Strict Handstand Push-Ups

4 Hang Power Clean (185/135)|(135/95)

(Score is Total Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/47.5)|(52.5/35)

KG BB3: (85/60)|(60/42.5)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

10 Strict Handstand Push-Ups

8 Hang Power Clean (135/95)|(95/65)

-Rest 2:00-

AMRAP x 8 MINUTES

8 Strict Handstand Push-Ups

6 Hang Power Clean (155/105)|(115/75)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Strict Handstand Push-Ups

4 Hang Power Clean (185/135)|(135/95)

*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.

(Score is Total Cals)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/47.5)|(52.5/35)

KG BB3: (85/60)|(60/42.5)