Rookies 110220

CrossFit Carina, CrossFit CrossAxed – CrossFit Rookies

CF Rookies Junior Class

S: Pull-ups (3-3-3)

Metcon (AMRAP – Rounds and Reps)


3 DB Hang Clean and Jerks

6 Lunges

9 DB Deadlifts

12 Mountain Climbers


Warm-up (No Measure)

3 Rounds:

20 Single Skips

10 Barbell Push Press

5 Bar Taps


S: Back Squat (5-5-Max reps)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Start each round with the cleans.

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