Main – CrossFit
Warm-up
Day 5 (No Measure)
Rowing
Couch stretch
Pass throughs
Add on as you like coaches!
Weightlifting
Push Press (3RM in Ten Minutes)
Push Press (2 X 3 @ 90% of 3RM above)
Metcon
3EMOM 15 – Power Clean (Weight)
Pick a Heavy load for 3 Power Cleans EMOM for 15 Minutes
RX + is 1 squat clean and 2 power cleans per round.
Metcon
Metcon (AMRAP – Reps)
1 minute to get a maximum number of cheat curls. Swing hips to get bar up. From 65# down to 15#, pick your weight.
Cool Down
Stretch out good!
