CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m Jog
10/10 Db Shoulder Press
10 Scap Pullups
Push Press (4 x 3 @ 80%)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
8 Hang Power Clean
8 Pull ups
64 Dubs or 150 Singles
Coach Tip* Push yourself on the weight of the barbell add 10 extra pounds on your normal weight. If your proficient at pull ups modify them to a harder mvmnt. If you are doing ring rows make them as hard as possible to where you cannot finish all 8 in one set
Warm-up (No Measure)
Cool Down
Coach led stretches