El Paso Made Strength and Fitness – CrossFit
Krystal
Warm-up
200 M Run
3 Rounds
10 Lite KB Swings
10 Front Squats with an Empty Bar
10 Empty Bar Hang Cleans
Performance
A. : Power Clean (EMOM 10 X 3 Power Cleans @ 70% 1 RM)
EMOM 10
3 Power Cleans @ 70% 1 RM
10 Push Ups
RX + 12 Push Ups
RX++ 15 Push Ups (Is Doable for Push-Up Ninjas!)
B. : Metcon (AMRAP – Rounds)
EMOM X 10
12 American KB Swings 53/35#
12 Air Squats
RX+ 14 Swings, 14 Air Air Squats
C.: Metcon (AMRAP – Reps)
Accessory Work
3 Rounds
1 Minute Plank
1 Minute Plate Sit Ups 45/35#
1 Minute Rest
Fitness
Metcon (AMRAP – Rounds)
6 Rounds
Minute 1: 15/12 Cal Bike
Minute 2: 15 Front Squats 75/55#
Minute 3: 60 Double Unders
Minute 4: 15 “A” Squats
Minute 5: Max Plate Sit Ups 45/25#
Minute 6: Rest
EP Made! 