CrossFit Class

⭕ WARMUP
- 2 Rounds:
100m Run Easy
50m Skip + 50m Butt Kicks
10 Plate GoodMorning
10 Plank to DownDog
5 Clean Deadlifts+Shrug @20/15kg
5 Muscle Clean @20/15kg
5 Strict Press @20/15kg

⭕ WOD PREP
- Clean&Jerk Review&Build
5 sets x 2-3 reps
@climbing to your wod max weight

⭕ WOD "IQF2024_4"
- AMRAP 10':
10 Clean&Jerks @60/40kg
Rest 1:00
10 Clean&Jerks @80/55kg
Rest 1:00
10 Clean&Jerks @100/70kg
Rest 1:00
Max Clean&Jerks @110/75kg

🎯 GOAL: 20-25+ total reps
🛠️ SCALING OPTIONS:
- INTERMEDIATE: 50/35 - 60/40 - 70/50 - 80/60kg
- BEGINNER: 20/15 - 30/20 - 40/25 - 50/35kg

*Luca: 27 reps RX