Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Coaches Choice Dynamic Warm Up
Weightlifting
Push Jerk (4 x 3 )
Add 5-10# from Last Week
Deadlift (4 x 3 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
2:00 AMRAP @ 60%
6 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
2 Push Press (115/75)
Rest 2:00
Repeat @ 70%
Rest 2:00
Repeat @ 85%
Rest 2:00
Repeat @ 98%
RX+
(155/115)
Mobility
:90 Lax Ball Calf Smash
Both Legs