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A.) Get some good warm up sets in and get a good dynamic warm up going for these runs coming up.

5 Rounds:
5 Hang Power Cleans
immediately into;
5 Bench Press
immediately into;
400m Run FAST

Rest 2min. After Each Round

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.
*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.
*It’s VERY important to give your body days like this. You can’t be going HAM sandwich every single day. Have something left in that tank? Good! Bring it with you tomorrow 🙂

B.) Extra Credit and if time allows:

3-4 Rounds: (Bring sexy back)
10-12 DB Skull Crushers
immediately into;
1min. of Max Effort Double Unders
Rest 90sec.

25/15s are usually pretty good on skull crushers but you can do whatever works for 10-12 reps.


1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.