Laveen CrossFit – CrossFit

– There are 3 parts to this wod, each part is some sort of push and pull combo through various movements. Each amrap should be approached hard, you’ll only have 5 minutes so for some, this might mean going unbroken, when scaling this you should think lighter and faster movements apposed to heavier weight and moving slower, but don’t take this as an out to scale from the start, challenge yourself.

Metcon Prep

Warm-up (No Measure)

-spend 10-12 minutes prepping each movement and building to your metcon weight.


Metcon (3 Rounds for reps)

A) 5min Amrap:

Rep scheme: 1,3,5,7,9….

-Power Clean (135/95)

-Cal Row

-3min rest-

B) 5min amrap:

Rep Scheme: 2,4,6,8,10…

-Hang power clean(135/95)

-Box Jump(24/20)

-3min rest-

C)5min amrap:

Rep scheme: 5,10,15,20…

-Shoulder to over head(135/95)

-Cal bIke
Scaled weight:




Scaled Box:

-Any height you can continously move and jump on.