CrossFit – Mon, Nov 4
Warm-up
Warm-up
Band Warmup
-into-
2 Sets (empty bar)
Muscle Clean, Front Squat, Strict Press
-into-
2 Sets (empty bar then add)
Power Clean, Front Squat, Push Press, Push Jerk
SWOD
Clean and Jerk (Weight)
WOD
Metcon (Time)
100-80-60-40-20
Double Unders
30-25-20-15-10
Stick Sit Ups
* Target time: 7-9 minutes
* Time cap: 12 minutes
Every 2:00 x 6 sets
3 Power Cleans
+ 2 Front Squats
+ 1 Push Jerk
*Build-in weight
*The complex is to be completed unbroken.