Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Oly Wall Sit, Single Leg Flexion, Rib Mobilization

Strength & Skill


-Clean & Jerk

-Squat Clean


**Use this time to review and create a POA for the weight progression on the 3 part Metcon.


Metcon (15 Rounds for weight)


5 Rds of:

1 minute – Clean & Jerk

1 minute – Rest

5 Rds of:

1 minute – Squat Clean

1 minute – Rest

5 Rds of:

1 minute – Deadlift

1 minute – Rest

**Increase weight to hard but doable.

**2-3 reps per round is acceptable.