Wednesday, July 14th 2021

CrossFit Elizabethtown – CrossFit

Warm-up (No Measure)

A. General

2 rounds

-30sec Row or Bike @increasing intensity on each min

-30sec Front rack stretch

B. Mobility

World’s greatest Stretch

10 reps per side

C. Specific Drills

3 sets

5 clean first pull

5 hang muscle clean

5 heaving hang squat clean


A: Metcon (Weight)

5 sets @ascending

2 Clean high pull

2 Hang cleans

Rest as needed

Score: Heaviest weight used

TC: 15mins
Scaling options

Beginner & Intermediate

As written


B: Metcon (Time)

6 rounds for time

15 TTB

9 Deadlift 225/155lbs


KG: 100/70

Score: Time

TC: 18mins
Scaling options


6 rounds

15 V-ups

9 Deadlift @moderate

6 push-ups


6 rounds

15 Toes to eye level

9 Deadlift @185/125

6 Piked HSPU

Extra Accessory

Metcon (No Measure)

Hip extension on GHD

3 x 12

Rest 60 seconds between sets

Hold every rep for 2 sec at the top