CCX Wednesday 24-05-23

WARM-UP: (6 Mins)

• 15 Secs e/s Banded Stretch
• 6 Push Ups
• 20 Secs Bar Hang
• 8 Strict KB High Pulls

Strength Work 

Every 2 Mins x 5 Sets

• 3/3/3/7/7 Reps Bench Press
• 10 (5/5) KB/DB Bent Over Rows

*Same as Monday, Use early sets to warm up then hit your heavy  7 in set 4/5.

Skill Work

EMOM x 10 Mins

• 1-3 Rope Climbs
• or
• 10 Minute Practice with the Coach

Workout: 

10 Min AMRAP

• 5 Power Cleans @60kg/40kg
• 5 Front Squats 
• 10 Pull Ups/CTB/5 Muscle Ups