CrossFit – Mon, Mar 18
Warm-up
Metcon
2:00 Machine
– into –
3 Sets
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
SWOD
Clean and Jerk (1×1)
WOD
Metcon (Time)
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m
*Target time: 11-13 minutes
*Time cap: 16 minutes
In 8 minutes,
Build to a moderate/heavy Clean and Jerk