CrossFit Vallecas

Power Clean

Back Squat

• A) Everyminute
  on the minute For 15 minutes complete:

1- 20 Alternating Dumbbell snatchs
2- Max Double Unders

3- rest

• B) Amrap15’

30 Shuttle Run
20 Dumbbell Hang squat clean
10 Burpees

• A ) Every minute
  on the minute for 8 minutes complete:

ODD- 8 romanian deadlift
Even- 30 banded single leg hamstring curl

• B ) 3 Rounds

5 Hang Power

5 Bar muscle ups
30 Double unders
40 Overhead Lunges

30 Double unders
5 Bar muscle ups
5 Overhead Squats

• Amrap 15’

120 Double-Unders

50 Kettlebell swings

30 Wall Ball Shots

10 wall climbs

Rest 2’
Amrap 15’
1 km Run
In the remaining time As far as possible:

1-2-3-4-5…
Burpee knee to elbows

2-4-6-8-10…
Goblet Lunges