CrossFit 7070 – CrossFit

Metcon (No Measure)

L and R Elbow Plank-

6×30 sec holds. with 30 sec rest.

Metcon (No Measure)

Here you go!

5 minutes of max rep Burpee Box Jump Overs, 24/20″

5 minutes rest

4 minutes of max rep Walking Lunges

4 minutes rest

3 minutes of max rep Power Clean, 135/95

3 minutes rest

2 minutes of off Wall Balls, 20/14

2 minutes rest

1 minute to complete one set of max unbroken C2B Pull ups

Metcon (Weight)


A. 3×2 Back Squat

B. 2×2 Front Squat

C. 1×2 OHS

work up to a heavy set of Back squats then de-load for ea. following movement.

Benchmark Friday

CrossFit 7070 – CrossFit

(No Measure)

L and R Hand Plank-

6×20 sec hold, with 20 sec rest btw stets

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats