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Double Amrap

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Elevate Fitness and Performance – CrossFit

Metcon (2 Rounds for reps)

4 Min AMRAP:

8 Hang Power Cleans @95/65

4 Lateral Bar Hop Burpees

Rest 4 Mins



6 HPC w trainer bar or pvc

4 Burpees


:30 Ball Slams

:30 Burpees

3 Sets

Dynamic Warm-Up/CNS Prep

8 Mins

10 KBS

6 KB Goblet Squats w Bottom Pause

7 PVC Front Squats

10 Banded Good Mornings

3 Dive Bombers

10 Alt Windshield Wipers

then after 8 Mins

Coach Led 30 Front Rack Floss throughs w BB


PVC Hang Power Cleans

Workout Ramp Up

3 Sets:


4 Lat Bar Hop Burpees

Coaches will use these sets to make sure the weight is right for the athlete. These should be quick HPC ideally

Cool Down


40 BB Front Rack Floss Throughs

1 Min Front Rack hold in full fist elbows as high as possible

3 Min KB Squat Bottom

Extra Work:

30 PVC Hang Power Cleans

2 Mins max rep BB Jumping squats