Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
30 Minute Class Workout
30MIN: Metcon (Time)
90 Double Unders
30 Pull ups
15 Deadlifts (275/185)
3 Rounds
Warm-up
Warm-up (No Measure)
Clean and Jerk Progression
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 Hang Clean – @ 65% 1RM
Snatch (build to a heavy triple (3))
Fitness
WOD: Metcon (Time)
90 Double unders
30 Pull ups
15 Deadlifts (275/185)
3 Rounds
30 min time cap