3 Rounds of:
500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
1: Block clean: 10 rounds- Every 2 minutes, compete:
-2x squat clean from the blocks + 1x split jerk (1″ below the knee and work up to a max 2+1 for the day)
2: 5 rounds – Every 3 minutes, complete
-5x clean pull superset with max rep strict weighted dip (AHAP. Shoot for failure around 7-10 rep range)
-Start at weight you ended at from the blocks*
*If you think you can get more than 10 reps on each set, then start with a 4″/2″ deficit.
COMPETITIVE EDGE CYCLE
Our team at CrossFit Rancho Cucamonga is proud to offer challenging and exciting indoor Cycling classes. Competitive Edge Cycle consist of state of the art bikes, awesome lighting, performance fitness software and much MORE! All this is done through a fast paced, high intensity cycling class taught by Rancho’s best instructors. We even track your individual performance for each class so you know you’re getting FITTER!
Click here for the CE Cycle schedule.