Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
40m Frankenstein w/ Toe Touch
40m Duck Walk
40m Inch Worm
40m Knee Into Chest
40m Hurdle Drill
Weightlifting
Push Jerk (3 x 3 )
Add 5-10# from Last Week
Deadlift (3 x 3 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP @ 80%
(115/75)
2 Hang Power Cleans
2 Push Press
4 Hang Power Cleans
4 Push Press
6 Hang Power Cleans
6 Push Press
8 Hang Power Cleans
8 Push Press……
RX+
(155/115)
Continue as far as you can in the 10:00
Mobility
:90 Banded Distraction
per shoulder