– Hip / Glute
2 Rounds of:
5 Back Squats
8 Good Mornings
10 KB Swings
Back Squat (10-8-5-5-5 on a 4 min rolling clock)
I did 30kg, 40kg,. 50kg, 60kg & 70kg
The Complex Complex (Weight)
The following complex is 1 Rep, for the rep to count the barbell must not touch the floor until after the final Shoulder to Overhead and the bar is controlled back to the floor – a drop equals a NO REP.
1 Clean (Power is allowed)
3 Front Squats
5 Shoulder to Overhead
Your score is the total weight you lift in a 15 Minute window. Your weight for each 1 rep of the complex is 1x the weight on your barbell – All you need to count is the total complete reps!
I did 25 reps at 20kg. A total of 500kg
Crossfit: Distance: 0.0km, Elevation Gain: 0m, Moving Time: 01:00:00, Average Speed: 0.0km/h
Source: Strava Activities