CrossFit 1490 – CrossFit

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Warm-up (No Measure)

3 Rounds (For Quality)

-10 Scapular Pull-ups

-:30 Dead Hang for Bar

-100ft Double Front Rack Carry (Kb or DB)

-15 Hollow Rocks

-10 Barbell Thrusters

Power Clean

Power Clean

In a 10:00 Window work to a

-10 rep max power clean. Set must be unbroken to count.

*Rest as needed b/t sets

Goal:

Work on solid tehcnique across all sets. Make sure you are standing up all of your reps and following the standards you would be held to in competition

Metcon (AMRAP – Rounds and Reps)

“Jasmine”

Amrap 4

-6 Thrusters 155/105#

-3 Rope Climbs

**Rest 3:00**

Amrap 4

-9 Thrusters 135/95#

-3 Rope Climbs

**Rest 3:00**

Amrap 4

-12 Thrusters 115/75#

-3 Rope Climbs

Rx+: As Prescribed

Rx: 2/1 Rope Climbs

Round 1: 135/95#

Round 2: 115/75#

Round 3: 95/65#

Scaled: 2 Lay to stand rope climbs

Round 1: 115/75#

Round 2: 95/65#

Round 3: 75/55#

Goal:

Work to stay unbroken on all thruster sets. Take the rope climbs smooth and steady to recovery yourself for the barbell. You will have a good amount of rest between AMRAPs so don’t hold back!