Main – CrossFit


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: Super Rack, Banded Hip Flexor, Dislocates, Tack & Floss Glutes

Strength & Skill

Power Clean (5-5-5-5-5)

**Keep each round to a touch and go.
**Increase weight to hard, but doable.
**Keep rest between rounds to 60 to 90 sec.


Metcon (Time)


Death By Thrusters:

Male 95# / Female 65#

Athlete increases one rep for every minute that passes on the clock. As long as the athlete can keep the reps inside the minute, they move on.

0:00 to 1:00 = one rep
1:00 to 2:00 = two reps
2:00 to 3:00 = three reps
3:00 to 4:00 = four reps
so on.
so on.