Laveen CrossFit – CrossFit

– Pick a weight that when warming up doesn’t feel light but isn’t heavy, should feel doable. Id rather you time cap and go heavier than lighter and scale down and wished to go heavier.


Metcon (Time)

A)8min Amrap(Max reps)

6 power Cleans(155/105)

3 Shoulder to over head(155/105)

– 2min rest between A&B-

B)4min Amrap(Max Reps

3 Power Cleans(155/105)

6 Shoulder to Overhead(155/105)


Life Style:

A) 6 Box Jumps

3 Wall Balls

B) 3 wall balls

6 box jumps






Cool Down

Warm-up (No Measure)

With a partner

Pt1)5min Rowing or Bike (switching every 200m or 8/6 cals)

A) rows/bikes

B) Holds prayer stretch

Pt2) Group Stretch 5min