Power Clean, Push Press, Ring Row, Ring Dip, Hollow Rock

Seaward CrossFit – CrossFit

ALL: Power Clean + 4 Push Presses (14:00 to heaviest complex)

2 lateral bar over burpees on the minutes. Begin with bar loaded and take the 2 burpees at the 0:00. You do not need to take the PC + 4 PP on the minutes.

ALL: Metcon (AMRAP – Reps)

4 sets

max unbroken ring rows (elevate feet if possible)

15 hollow rocks

max unbroken ring dips

15 hollow rocks

*16:00 cap

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply