Thursday CrossFit


Thursday CrossFit

Centennial CrossFit – CrossFit

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Back Rack Lunge (4×5)

4 sets of 5 on EACH LEG. Build to something heavy! Immediately move to Single Leg Deadlifts

Single Leg Deadlift (4×8)

4 sets of 8 on EACH LEG w/ barbell. Back foot elevated on box or bench.

Rest 2:00 and start with lunges again.

Grip and Rip (AMRAP – Rounds)

Every 3:00 x 5 Rounds:

10 Hang Power Cleans (115/75)

10 Pull Ups

10 Front Squats

10 Lateral Burpees Over the Bar
You must do 10 reps each round of everything to Rx. You can do 11 reps, and then 12…and your score is the highest rep number you completed as long as you don’t fail a round… but you can go back down to 10.