Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: 3rd World, Interior & Exterior Hip Rotation, Lunging Dislocates (x10)
Strength & Skill
Sumo Deadlift (7-7-7-7-7-7-7)
**Keep 90 to 120 seconds in between rounds.
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds
1-Minute AMRAPs of each movement:
Power Cleans (155# / 105#)
Pull Ups
Push Jerks (155# / 105#)
Handstand Push Up/Holds
Rest 2 Minute