At Home – Mon, May 1

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

200-m run

:30 burpee

200-m run

:45 burpee

200-m run

1:00 burpee

1 set:

:30 hamstring scoops/side

10 down-dog to cobra

[Pre-workout skill]

2 sets:

6 DB hang power cleans

8 DB deadlifts

100-m run with DB

– Rest 1:00 between sets and sprint the 2nd.

Pre Workout (No Measure)

EMOM 10:

Min. 1 | 5 unbroken DB muscle cleans

Min. 2 | :30 DB overhead hold

Metcon (Time)

EQUIPMENT

For time:

30 DB hang power cleans

40 DB deadlifts

500-m run with DB

SCORE:TOTAL TIME

BODYWEIGHT

For time:

30 V-ups

40 double-knee tucks in plank

50 burpees
WORKOUT NOTES

4:00-6:00.

Use a light loading that allows for fast reps and large sets (less than 35/50 lb).

Reduce load or use just one arm/DB as needed.