Main – CrossFit
Warm Up # 3 (No Measure)
Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.
Alternating Step Ups
Jump Rope
High Knees
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees
Stretches: Dislocates, Thoracic & Lumbar Foam Roll (hands over head), Wall Sit
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#