Broward CrossFit – CrossFit
3 Rounds “Cindy” NFT (No Measure)
3 Rounds NFT
5 Pull Ups
10 Push Ups
15 Air Squats
Testing
5/10/5 Drill
Bench Press (4 x 10 Reps )
Hang Power Snatch (EMOM for 10 Mins – 1 Rep @70-80%)
Metcon (Weight)
15 Min Ladder
Rope Climb
Power Clean 135/95 (Rx) 185/135 (Rx+)
1 Rope Climb + 1 Power Clean
1 Rope Climb + 2 Power Cleans
1 Rope Climb + 3 Power Cleans
1 Rope Climb + 4 Power Cleans
etc…………
1000m Row (Time)
Max Effort 1000m Row
