CrossFit 1490 – CrossFit

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Warm-up (No Measure)

2 Rounds (For Quality)

-12 GHD Back Extensions/Supermans

-40 Double unders or 60 single unders

-10/10 each Leg Box Step Downs 24/20″

-1:00 Machine of Choice

Power Clean

For Time:

Power Clean

On a 8:00 Clock…

-Find 1RM Power Clean

– Rest 4:00

For Time:

-20 Reps @ 80% of the Days Max

*Reps must be power

* Focus on keeping good technique and not letting your feet get too wide in your catch

Metcon (5 Rounds for time)


Every 3:30 minutes x 5 sets

-3 Rope Climbs

-20 Air Squats

-20 GHD Sit-Ups

Score = Time for each round (5 scores)

*Aim for this piece is to hit each interval hard. Keep equipment close so transitions are as quick as possible.

Rx +: As Prescribed

Rx: 2 Rope Climbs, 12 GHD Sit-Ups

Scaled: 3 Lying Pulls to standing, 20 Air Squats, 20 Abmat Sit-Ups