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CrossFit-Wednesday, 5/24/23

Warm-up (2 rounds)

10 hang clean pull

10 empty bb front squats

10 elbow punches

:30 hollow/tuck rocks

10calf raises

10 jump squats



Hang Squat Clean-20 minutes Warm-up and build to

a 1RM



For time:

4 rope climbs

15 ground to overhead (135/95)

3 rope climbs

12 ground to overhead (135/95)

2 rope climbs

9 ground to overhead (135/95)

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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