- Crossfitcove



Every 90 Seconds for 30 Minutes (5 rnds)

Station 1: 24 DB Hang Clean and Jerk (12 each side)

Station 2: 2-3 Rope Climbes

Station 3: 24 Walking overhead DB Lunge (12 steps each side)

Station 4: Max Double Unders



Sub rope pulls for rope climb (heavy KB)

Sub max AB cals for doubles


 Coach’s Tip:   Station work today while we give the barbell a break.  We hit some DB hang Clean and Jerks.  Tons of reps here so make this your focus with form and technique.

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