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


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)


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#


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!