CrossFit Rugged Edge – CrossFit
5 to 10 minute Light Cardio (No Measure)
Row, Jump Rope, Go for a jog (if it’s not raining), etc…
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
Empty Barbell C+J Warm-up (No Measure)
Complete 3 Sets of: 3 Clean Long Pull, 3 Front Squat, 3 Shoulder Press, 3 Split Jerk, 3 Bnk Press in Split Pos.
3 Position Power Clean (5×1+1+1@65% of 1 RM Power Clean)
1 Power Clean From the floor followed by 1 Hang Power Clean at the knees followed by 1 Hang Power Clean at mid thigh.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#