WOD


Hilltop CrossFit – WOD

WARM UP

Mobility

Couch stretch 2min /side

Barbell front rack raise 3 x 30sec

–then–

EMOM 10min

1. Easy bike, row, skip 45 sec

2. 1 power clean + 1 front squat + 1 squat clean (increase weight each round)

CONDITIONING

Metcon (Time)

15 squat cleans (50/35)

12 squat cleans (60/42.5)

9 squat cleans (70/50)

6 squat cleans (80/55)

3 squat cleans (90/60)
Goal <12mins

POST WORKOUT

Easy ride/row/walk till clocks hits 20mins

Foam roll quads/glutes 4mins