CFT – CROSSFIT
3 Rounds For Quality:
8 Groiners W/Twist/Side
8 Single-Arm Dumbbell High-Pull/Arm
30s Handstand Hold Or High Plank
Clean+Front Squat+Push Jerk (1×1)
Perform 1 Clean+2 Front Squats+3 Push Jerk
Take 15:00 minutes to establish a max in the complex.
Complex must be performed unbroken.
20 Box Jumps 24/20
15 DB Thrusters 50/35
Modify reps and weight accordingly. Keep intensity high, and rest low.
15:00 Minute Time Cap.