Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
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)
