OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

CrossFit Community Cup Workout 2 - Pro

• Rounds 1 and 2
  • 15 toes-to-bars
  • 15 overhead squats
  • Max-calorie row
• Rounds 3 and 4
  • 15-calorie row
  • 15 overhead squats
  • Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

Strength circuit
EMOM 15
1. 8-16 Push ups
2. 4-8 Pull ups / Ring rows
3. 8-16 Goblet squats

E3MOM x 5

Sotilaspenkki (jalat ilmassa) 8-6-4-3-2
Sit up 8-8-8-8-8 lisäpainolla (6 kg +)

EMOM x 8

20-50 DU / crossover / practice

2-4-6-8-10...

Box jumps
Single arm devils presses

A,
Hang Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 4

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
10-15-20 reps, for time of:
[ 1 Kettlebell Clean + 2 Alternating Kettlebell Reverse Lunges ], 24/16kg
Strict Pull-up

Goal
Sub 12 min

C,
For quality:
50 Knees-to-elbows

Every time you break complete:
Double Kettlebell Front Rack Hold, 24/16kg, 20 secs
Complete in as few sets as possible.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - 10 Alt. Glute Bridge Marches
MIN 2 - :45 Up Dog to Down Dog

50-40-30-20

Double unders
Sit ups

After each round run 400m start and end with a run.