Monday – CrossFit and Fearless




CrossFit and Fearless – CrossFIT

Warm-up (No Measure)

Snatch Warm Up Every 90s

1×3 @55%

1×3 @60%

1×3 @65%

Snatch (5×3 @70-75% Every 90s)

continue with the clock from your warm up

RAT (5 Rounds for time)

5 Rounds Scored Individually

5 Power Cleans @ 75% of 1RM

7 Lateral Burpees over bar

9 Toes to Bar

Rest 2min Between Rounds
These should be all out efforts. Singles are ok on the power clean but you need to have a quick set up.

Metcon (No Measure)

Optional Extra Credit

4 Rounds

10 Strict Pull Ups

30 Sit Ups

Run to Radam
Take your time with the pull ups, go unbroken on the sit ups, and moderate pace on the run.

Leave a Reply