WOD


Hilltop CrossFit – WOD

WARM UP

in 7mins

Jog 800m then max double unders in remainder

–then–

3 Rounds

5 Deadlift

5 Hang muscle clean

5 Front Squat

5 BTN Push press

STRENGTH

Power Clean (Build to a heavy single in 10mins)

No fails due to weight, technical fail is ok. This is not a 1RM, just find a heavy load with good movement

CONDITIONING

Metcon (Time)

10 Power Cleans (60/40)

8 Power Cleans (70/45)

6 Power Cleans (80/50)

4 Power Cleans (90/52.5)

2 Power Cleans (100/55)
8min cap

Scale weight as needed. Gents increase 5-10kg each set, ladies 2.5-5kg