Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Easy Row → :30 Moderate Row → :30 Hard Row

10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS

:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows

:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*

MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.

Workout

Metcon (Time)

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00-

Repeat!