Main – CrossFit
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretches: Rib Mobilization, Anchored T-Spine, Oly Wall Sit
Strength & Skill
Shoulder Press ([7.5.3] 5-5-3-3-2-2)
Metcon (7 Rounds for weight)
7 Rounds of 5 reps:
1 Complex Rep=
Clean Pull + Squat Clean + Thruster
**Increase weight each round, if form allows.
**Weight should be hard, but doable.
**Once your round start, it must be completed within 90 seconds.