Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit

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30 Minute Class Workout

30MIN: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 pull ups

5 Push Jerks (@ 60 1RM)

Warm-up

Warm-up (No Measure)

3 reps of each exercise, repeat entire progression 1-3 times with empty bar

Clean High Pull

Muscle Clean + Strict Press

Tempo Front Squat 53X1

Power clean

Clean pull under + push jerk

Hang squat clean + split jerk

Weightlifting

EMOM: Metcon (Weight)

EMOM for 9 min do 1 Clean – @ 65% 1RM

Hang Snatch (Work to a heavy double)

Metcon

EMOM2: Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

5 Pull Ups

5 Push Jerks (@ 60% 1RM)