March 11, 2023

CrossFit – Sat, Mar 11


A. General

3 min Row/Bike/Ski/Run

At the top of each min:

3 hollow rocks

3 close stance air squats

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes

21 Hang power Cleans 135/95lbs

15 Front Squats 135/95lbs

9 Inverted Burpees

Score: Rounds & Reps

KG: 60/43

Scaling Options


15 Hang power Cleans 65/45 lbs

12 Front Squats 65/45 lbs

9 Hollows rocks to standing


21 Hang power Cleans 115/75lbs

15 Front Squats 115/75lbs

9 Inverted Burpees



Team Version (Time)

In Teams of 2

For Time

150 Hang Power Cleans 135/95lbs

100 Front Squats 135/95lbs

50 Inverted Burpees

Break the work up as needed, one partner working at a time.

TC: 30 minutes

Extra Accessory
Anaerobic Conditioning (5 Rounds for reps)

Assault bike Sprints

5 x 15 Cal @RPE 9/10

Rest 90 sec b/w sets