Centennial CrossFit – CrossFit
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.