3/10/20

CrossFit Loyalty – CrossFit

Gymnastics Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Strict Pull-up

1 Kipping Pull-up

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Strict Pull-ups

2 Kipping Pull-ups


Add 1 Rep Each Round

Clean and Jerk Complex


On the 2:00 x 5 Sets:

3-Position Power Clean

3 Push Jerks

Bottom Line (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap

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